High blood pressure has been seen to correlate with poor exercise habits. As we get older, the risk increases and the importance of exercise becomes even more prominent than before. Exercise has always been recommended for several ailments. It has shown to lower blood pressure as well as control those who already have it. Recent studies have shown that an increase in the regulated guidelines of exercise gives patients in their late forties a better chance at reducing and regulating their blood pressure.
Adding More Exercise To Have The Best Blood Pressure
To keep your high blood pressure at bay, you need to get and stay moving throughout your life. By simply adding in physical activity, you will only make your heart stronger, therefore giving you better health. When your blood pressure is at a good level, it takes the pressure off of your heart to work harder than it needs to and this is important as you get into middle age.
As you do this on a daily basis, you will see your high blood pressure decrease, or if your blood pressure is good, you will see it maintained. To see any modifications with your blood pressure, you need to commit to at least one to three months of consistent exercise. Afterward, you will need to continue through your forties, fifties, and sixties to keep seeing the benefits.
What Type Of Exercise To Do and How Much To Do It
Getting older means you can’t do what you used to do. This includes exercising. In your twenties and thirties, you could get away with doing more strenuous exercises, but that is not needed to lower your blood pressure. Aerobic exercise is classified as any activity to makes the rate of your heart increase. Focus on doing things such as:
- Lightly running or jogging
- Riding your bike
- Sports that will keep your heart rate up like basketball or soccer
- Dance fitness such as Zumba
- Your housework – outside activity such as raking leaves, mowing the grass, vacuuming, cleaning the floors, etc.
The recommended time for aerobic exercise from the Department of Health and Human Services is at least thirty minutes a day. This may seem intimidating at first, especially if you are jumping back into an exercise routine. However, those thirty minutes can be broken up into smaller time frames. Think about doing ten minutes of yard work, a ten-minute bike ride, and a ten-minute workout. That equals your thirty minutes needed for optimal blood pressure levels.
Be Mindful Of Weight Training
While weight training can be highly beneficial for your blood pressure, there are some risks at the beginning. Lifting weights take a toll on your blood pressure, causing it to rise in a dramatic form. It could be more if you are lifting more.
This might be off-putting, but once you get over that initial jump with your blood pressure, it is a great exercise to incorporate into your routine. In fact, the Department of Health and Human Services recommends some form of strength training added into fitness plans a minimum of two times each week. If you are thinking about weightlifting, here are some things to consider:
- Make sure to breathe. When you hold your breath while doing a strenuous activity such as this, you are actually allowing your blood pressure to rise. Keep a steady breath throughout the workout. If you are not feeling well, too out of breath, or lightheaded and dizzy, stop the workout immediately. Don’t overdo it.
- To avoid and potential injuries, ensure you are using the right form.
- Use a lighter weight to start. It is better to lift lighter weight with more reps than to lift a bigger weight and hurt yourself.
How Ethnicity Plays A Part In Your Blood Pressure
Compared to Black women, White men, and White women in their sixties, studies have shown Black men in their sixties to be at risk for high blood pressure due to inactivity. This is a big contrast in the activity levels of Black men when they were in their younger, between the ages of eighteen to thirty. As they age, the sedentary levels were recorded as being higher than before. Many were as documented as being smokers, which only increases high blood pressure.
Talk With Your Doctor About Different Exercises
If you don’t know where to start or if you are unsure if certain fitness routines are safe for you to do, consult with your physician. They will be able to tell you which exercises will be better for someone in your current fitness level and with your current health. The main goal is to find something that you can keep doing every day throughout your mid-life and into the older years to have the best blood pressure levels possible.