Hypertension: Getting physically active

Being physically active helps lower high blood pressure. A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately it's a risk factor that you can do something about. Physical activity can also:

• Strengthen your heart and cardiovascular system.
• Improve your circulation and help your body use oxygen better
• Reduce heart failure symptoms
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach a healthy weight
• Help reduce stress, tension, anxiety and depression
• Boost self-image and self-esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

How do I become more physically active?

Always check with your doctor first before starting an exercise programme or making major changes to your lifestyle. Your doctor can help you find an exercise programme that matches your level of fitness and physical condition. Here are some questions to ask your doctor:

• What level of physical activity can I do each day?
• How often can I exercise each week?
• What type of physical activity should I do?
• What type of activities should I avoid?
• Should I take my medicine(s) at a certain time around my exercise schedule?
• Do I have to take my pulse while exercising?

What type of exercise is best?

Different types of activity and exercise have different effects on the body. Aerobic exercise is the most helpful for your heart. Aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Over time aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.

What are examples of aerobic exercises?

Aerobic exercises include: walking, jogging, skipping, bicycling (stationary or outdoor), dancing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.

Scuba diving or parachuting can be dangerous, and activities that are short and intensive such as sprinting or weightlifting will quickly raise your blood pressure, putting unwanted strain on your heart and blood vessels. You should talk to your doctors before you try any of these.

How often should I exercise?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 30 minutes, at least five times a week. To start increasing your levels of activity begin with two sessions of 15 minutes or three 10-minute sessions. You can build up to the full 30 minutes over a few weeks.