In addition to lowering your blood pressure within one to three months, regular exercise helps you maintain a healthy weight. It is possible to reduce your blood pressure by dropping just 5 pounds (~2.3 kg).
Safe exercises to do when you have high blood pressure
You can lower your blood pressure by making exercise a regular part of your daily routine. You’ll have more energy and less stress as a result of exercising, so it’s a win-win.
There are three types of exercises you can do when you have high blood pressure. These include:
Cardiovascular or Aerobic Exercise
Cardiovascular activity can help decrease your blood pressure and strengthen your heart. Walking, running, jumping rope, stationary or outdoor bicycling, cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics are all examples of cardiovascular activity.
Cardiovascular conditioning is provided by aerobic or “with oxygen” workouts. The American Heart Association suggests 30 minutes of cardiovascular exercise five to seven days a week. Warm-up, cool-down, and stretching activities should all be included in your aerobic exercise session.
Strength training helps you grow strong muscles, which allows you to burn more calories throughout the day. It is also beneficial to your joints and bones. Examples of strength training include lifting weights, working with resistance bands, heavy gardening such as digging and shovelling, climbing stairs, hill walking, cycling, dance, push-ups, sit-ups and squats.
Strength training should be done two to three times a week. Incorporate full-body workouts that emphasize complex exercises.
Research is showing that stretching could lower blood pressure by lowering artery stiffness and boosting blood flow. Examples of stretches include quadriceps stretch, hamstring stretch, and calf stretch.
Stretching is recommended before and after you start your physical activity as it increases flexibility, improves movement, and helps prevent injury.
Exercising safely when you have high blood pressure
The majority of people say it is safe to exercise. You should be able to be more active if you have high blood pressure. To be on the safe side, consult with your doctor or a nurse before beginning any new physical activity.
Physical activity will temporarily raise your blood pressure. For most people, this is nothing to be concerned about, and if the activity is stopped, it should rapidly return to normal.
If your blood pressure is relatively high, your doctor or nurse may advise you to take medications to lower it before beginning to exercise. If it is extremely high, avoid engaging in any new activity without first consulting your doctor.
NSURx helps you save money on Rxs at 35,000 pharmacies
Avoiding certain foods, eating a healthy diet, exercising, and taking appropriate medications can definitely lower your high blood pressure. Visit your doctor and ask for possible medications for high blood pressure that you can take.
NSUR offers a prescription discount card called NSURx to help you save money on your high blood pressure prescriptions.
Simply present your NSURx card to the pharmacist the next time you fill a prescription at your local pharmacy and you could save up to 80% on your prescription costs!
Over 35,000 pharmacies accept NSURx prescriptions, including major chains like Walgreens, CVS, and Walmart and smaller, independent retailers in your neighborhood.
Call +1 (855) 917-6216 to find the nearest pharmacy to you that accepts NSURx. Most users have a pharmacy within 2 miles of their home that takes NSURx.