If you have hypertension, exercise can play a vital role in managing your blood pressure. Evidence suggests regular physical activity can lower blood pressure by 4-9mmHg. Not only that, you will also see many other health benefits:
Strong evidence of:
Some evidence of:
Talk to your doctor before starting exercise if you have a health problem or are unsure. As long as you don’t overdo it and listen to your body, you’ll begin to see the result of even small amounts of exercise. It’s all about starting small and building towards your target.
The best results are seen with exercise of moderate intensity. This means your breathing and heart rate are increased, you feel warm or are sweating slightly, yet you are still able to carry on a conversation.
Hypertensive patients should be advised to participate in at least 30 min of moderate-intensity, dynamic aerobic exercise (walking, jogging, cycling or swimming) on 5-7 days per week.
Your local gym should be willing to help all new members by assessing their needs and abilities, giving you an exercise plan developed with you in mind.
Walk or jog on the spot for 45 – 60 seconds to recover between each exercise
You should always cool down and stretch after exercise, below is a stretching routine which you could find very useful.
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