igh Blood Pressure and Exercise Being Active
Working at it
Before you begin any exercise routine, your blood pressure needs to be checked. Talk with your doctor before you start.
Do not do any exercises that cause you to strain or hold your breath as you do them. These exercises make your blood pressure go up:
Also check with your doctor if you exercise and:
• weight-lifting • push-ups • rowing
• have any pain or pressure in your chest or shoulders • tend to feel dizzy or faint • g et very breathless after a mild workout • a re middle-aged or older and have not been active Being active is a step toward helping you manage your high blood pressure. Even light exercise, if done each day, can help lower your risk for heart disease. Try these to be more active: • u se the stairs instead of the escalator or elevator • g et off the bus one or two stops before yours and walk home
If your doctor says it’s OK to exercise, start slow and build up slowly. You want to get the benefit as well as enjoy what you are doing. Aerobic exercises are the best kind to do. They help your heart and lungs if you do them for at least 30 minutes, 3 to 4 times a week (although doing them every day is best). These increase your heart rate and oxygen use as you do them: • brisk walking
• running
• swimming
• jumping rope
If you don’t have 30 minutes, try to find two 15-minute times or even three 10-minute times you can do some exercise. Try to do some type of aerobic exercise each week.
• p ark further away from the store or your office • ride a bike • work in your yard or garden • go dancing
Copyright © 2000–2014 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.
Pritchett&Hull
Bringing People&Health together p-h.com 1-800-241-4925 phsales@p-h.com
Product # 380