“Get Started With Exercise to Lower Blood Pressure”

 

EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: The DASH Diet - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80.  

BEYOND EXERCISE: Lose 10 Pounds - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications.

TIP: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

MEDICALLY REVIEWED BY: James Beckerman, MD, FACC, WebMD on September 09, 2019

REFERENCES:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."

UpToDate.com: "Exercise in the treatment of hypertension."

WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."

WebMD Health News: "A Little Walking Cuts Blood Pressure."

American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”

Health.gov: "Dietary Guidelines for Americans 2010."                      

Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Exercise to Lower Blood Pressure”

Exercise and High Blood Pressure: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

Put the Fun Back in Exercise: Find activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

Try a Trainer: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

Get Stronger: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

Dive In and Swim: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes, or work up to that amount if that's too much right now.

How Much Exercise Is Enough? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

Getting Started: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

Pace Yourself to Avoid Injury: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.

Make Exercise Convenient: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

Do Mini-Workouts: Add 10-minute mini-workouts, and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

Set Up a Home Gym: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

Warm Up and Cool Down: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

Try a Heart Rate Watch: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

Medication and Heart Rate: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

Know the Safety Tips: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

Beyond Exercise: The DASH Diet - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80. 

Beyond Exercise: Lose 10 Pounds - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

Beyond Exercise: Watch Out for Salt - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking, and avoid processed meats and canned foods.

Reviewed by: James Beckerman, MD, FACC on September 09, 2019

Sources:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."
UpToDate.com: "Exercise in the treatment of hypertension."
WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."
WebMD Health News: "A Little Walking Cuts Blood Pressure."
American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”
Health.gov: "Dietary Guidelines for Americans 2010."                      
Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What the DASH Diet Can Do for You?”

The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart! 

In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure.

 

Even if you don’t have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because it’s a healthier way of eating. You won’t feel deprived. You’ll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.

 

Cut the Salt! Too much salt causes fluids to build up in your body. This puts extra pressure on your heart. On DASH, you’ll lower your sodium to either 2,300 or 1,500 milligrams a day, depending on your health, age, race, and any medical conditions.

Here are some ways to cut back:

• Choose low- or no-sodium foods and condiments.
• Watch foods that are cured, smoked, or pickled.
• Limit processed foods. They're often high in sodium.

 

Get Your Grains! Eating whole grains like whole wheat breads, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and unsalted pretzels or popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also keeps you feeling full longer. For a diet of 2,000 calories per day: Eat six to eight servings a day. One serving is a slice of bread, 1 ounce of dry cereal, or ½ cup of cooked whole wheat pasta, rice, or oatmeal (about the size of half a baseball). 

 

Load Your Plate With Vegetables! Vegetables give you fiber, vitamins, and minerals. They don't have a lot of calories or fat -- a good recipe for controlling blood pressure. Have four to five servings of vegetables a day. That’s 1/2 cup of cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup of vegetable juice for each serving. Iffy about veggies? Start by adding a salad at lunch and dinner.

 

Don't Forget Fruit! Fruits offer lots of fiber and vitamins that are good for your heart. Many also have potassium and magnesium, which lower blood pressure. Have four to five servings of fruit every day. One serving is a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried fruit also counts as a serving. Try adding bananas or berries to your breakfast cereal or have fruit for dessert.

 

Have Some Yogurt! Low- and no-fat dairy foods are good sources of calcium and protein, which can help maintain a healthy blood pressure. Try to get two to three servings of dairy every day. Choose skim or 1% milk, buttermilk, and low- or no-fat cheeses and yogurt. Frozen low-fat yogurt is OK, too. One serving equals 1 cup of yogurt or milk, or 1 1/2 ounces of cheese -- about the size of three dice.

 

Go for Lean Meats and Fish! You can still eat meat. Just make sure it’s lean. Meats are good sources of protein and magnesium. Skinless chicken and fish are also on the menu. Limit your servings to six or fewer a day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. A good rule is to have no more than 3 ounces of meat at a meal -- the size of an iPhone. Limit egg yolks to no more than four in a week.

 

Add Nuts and Legumes! Nuts, legumes, and seeds are rich in magnesium, protein, and fiber. Walnuts are full of omega-3 fatty acids, which may help lower your risk of heart disease. Enjoy as many as five servings of these foods each week. That’s 1/3 cup of nuts, 2 tablespoons of seeds, or a 1/2 cup of cooked dried beans or peas in each serving. Grab a handful of seeds or nuts as a snack. Or add beans to your salads or soups.

 

Cut Back on Fats and Oils! Eating too many fats can cause high cholesterol and heart disease. With DASH, you’ll limit fats and oils to two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.

 

Watch the Sweets! You don't have to skip all sweets. But you should try to have five or fewer servings a week. That’s 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.

Get Enough Potassium! Potassium is another important part of the DASH diet. Getting enough of this mineral may help lower your blood pressure. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:

• Potato: 926 mg
• Sweet potato: 540 mg
• Banana: 420 mg
• Avocado (1/2): 345 mg
• Cooked spinach (1/2 cup): 290 mg

 

Getting Started on DASH! DASH isn’t hard to follow, but you’ll have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. You’ll aim for around 2,000 calories a day. It may vary some depending on your body and how active you are. Ask your doctor for advice.

SOURCES: 

American Heart Association: "Eat More Chicken, Fish and Beans than Red Meat," "Fruits and Vegetables," "Know Your Fats," "Shaking the Salt Habit," "What is a Serving?" "Whole Grains and Fiber." 

Azadbakht, L. Diabetes Care, January 2011.  

Chen, S. Circulation, September 2010. 

FamilyDoctor: "Diet Choices to Prevent Cancer." 

Miller, E. Current Atherosclerosis Reports, November 2006.  

National Heart, Lung, and Blood Institute: "Lowering Your Blood Pressure with DASH," "What Is the DASH Eating Plan?" "Your Guide to Lowering Your Blood Pressure with DASH." 

USDA National Nutrient Database.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.