Exercise can be used as an effective treatment tool as part of a natural cure for people suffering from high blood pressure and hypertension. It is important however, to know the types and frequency of exercises to avoid actually increasing your blood pressure or creating an unsafe condition. Before you start any exercise regimen you should check with your doctor.
The people who will benefit most from an exercise plan are those who are least fit when they start. Results are almost instant and can last up to 22 hours.
The American Council on Exercise suggests a low to moderate intensity exercise plan consisting of aerobic endurance events such as walking, swimming, rowing or cycling. They also suggest that if the routine is not continuous it loses its’ value in controlling blood pressure. With that in mind it is important to come up with a plan that will allow the time, not only in the beginning, but ongoing when sessions will be longer.
Depending on your doctor’s evaluation, you should plan on spending 30 minutes per day, ideally 6 days per week, doing your exercise. This time can be done all at once or accumulated over the day. For example you can go for a 30 minute walk or take three 10 minutes walks throughout the day.
Once you become comfortable with the aerobic exercises, add low resistance, high repletion weight training. We’re not talking about lifting your body weight here, just 4 or 5 pound weights with lots of repetitions. Avoid holding your breath during these exercises as that places additional strain on the heart and can cause fainting or an abnormal heart rhythm.
Many people find it helpful in staying committed to the plan if they track their progress. Create a log and record each day’s activity; number of minutes, distance or number of reps. Watching your progress can be a powerful motivating factor.
What Not To Do
Do not do any high resistance exercises such as heavy weights. These can create a serious fluctuation in blood pressure that can result in a number of undesirable events including stroke.
Do not dehydrate. People on hypertension drugs like beta blockers and diuretics can not regulate their body temperature because of the medication. This can lead to dehydration. Drink plenty of water before, during and after the exercise routine. Also allow yourself a longer cool down session.
Do not over do it. Use common sense. If your ears are ringing or you are having shortness of breath slow down or stop. Slow and steady is the strategy here.
Your blood pressure will go down immediately after the exercise and the benefit can last as long as 22 hours. Ideally over time you will be able to reduce or eliminate the medications you are taking and I’ll guarantee you will feel much better.
Rachel Willson researches natural approaches to health and fitness issues. Did you find this article helpful? If you are worried about your blood pressure or concerned about the effects your hypertension medication is causing, then go to her site for a step by step approach to controlling and curing hypertension naturally without the discomfort and cost of drugs. You’ll be happy you did!