Move to Prevent and Control High Blood Pressure: Mission Possible. Easy Ways to Lower Your Risk Through Physical Activity

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Originally published by the National Heart, Lung, and Blood Institute (NIH Publication No. 04-5243). U.S. government work, public domain. Reproduced as archived reference, not current guidance.

Move to Prevent and Control High Blood Pressure: Mission Possible

Easy ways to lower your risk through physical activity

30 minutes of physical activity each day can help

 If your blood pressure is moderately elevated, 30 minutes of brisk walking most days a week may be enough to keep you off medication.

 If you take medication for high blood pressure, 30 minutes of moderate physical activity can make your medication work more effectively and make you feel better.

 If you don’t have high blood pressure, being physically active can help keep it that way. If you have normal blood pressure—but are not active—your chances of developing high blood pressure increase, especially as you get older or if you become overweight or obese or develop diabetes.

Getting started Your physical activity program can be as simple as a 15-minute

safely. And remember—trying too hard at first can lead to injury and cause you to give up.

walk around the block each If you have a chronic health morning and evening. Gradually problem or a family history build up your program and set of heart disease at an early age, new goals to stay motivated. be sure to talk with your The important thing is to find doctor before launching a new something you enjoy, and do it physical activity program.

Enlist in this vital mission for a healthier you

Tips to easily increase your daily activity

 Take the stairs instead of the elevator.

 Park far away from your destination in parking lots so you have farther to walk.

 If you take public transportation, get off a stop early.

U.S. Department of Health and Human Services

to help you stick with your

5 tips physical activity program

1. Set a schedule and keep to it.
2. Get a friend or family member to join you. Motivate each other to keep it up.
3. Cross-train. Alternate between different activities so as not to strain one part of the body day after day.
4. Set goals.
5. Reward yourself. At the end of each month that you stay on your exercise program, reward yourself with something new—new clothes, a compact disc, a new book—something that will help keep you committed. But don’t use food as a reward.

Common questions about physical activity

How can I fit physical activity into my busy schedule?

Try breaking up your 30 minutes of activity throughout the day. For instance, take a walk in the morning for 10 minutes, rake leaves for 10 minutes, and take another 10-minute walk after dinner.

I am elderly and have difficulty moving. Should I still try to exercise?

Yes, but be sure you talk to your doctor first to find out which activities are right for you. There are even activities you can do while sitting down.

I just joined a gym. What machines are best?

Stairclimbers and treadmills are excellent, since they simulate walking and climbing which can help burn fat, build endurance, and strengthen the cardiovascular system. Weightlifting also provides a great workout.

How can I prevent injuries?

Gradually build up the intensity and duration of your physical activity program over many weeks or months to avoid overdoing it. And always stretch before and afterwards.

National High Blood Pressure Education Program

U.S. Department of Health and Human Services  National Institutes of Health 

Activities for moderate exercise

 Brisk walking (3-4 miles per hour)

 Home care and general cleaning

 Home repair, such as painting

 Mowing the lawn (with power mower)

 Gardening

 Dancing

 Racket sports, such as table tennis

 Golf (walking the course)

 Fishing (standing and casting, walking, or wading)  Swimming (with moderate effort)

 Cycling (at a moderate speed of 10 miles per hour or less)  Canoeing or rowing (at a speed of about 2-3.9 miles per hour)

Resources to help you stay healthy

Your Guide to Lowering High Blood Pressure http://www.nhlbi.nih.gov/hbp/ prevent/p_active/p_active.htm

NIH Senior Health offers more tips about physical activity, as well as video examples of specific activities that are important for seniors. http://www.nihseniorhealth.gov/ exercise/toc.html

Staying active can help save your life.

National Heart, Lung, and Blood Institute