Blood Pressure and Exercise

Written by http://www.goforbpgoal.com Wednesday, 15 July 2009 22:51

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bloodpressureEngaging in physical activity that increases your heart and breathing rates for at least 30 minutes most days of the week can lower your blood pressure by up to 9 mm Hg. In addition, regular exercise helps you maintain a healthier weight, another important way to control blood pressure. Always consult your doctor before starting an exercise program.
There are numerous activities that count as positive physical activity, such as walking, yoga, gardening, and swimming. No matter how busy you are, adding physical activity to your routine is manageable; there is no need to run a marathon - but, hey, if you would like to run a marathon, do it!
Tricks to sneak in time for exercise:

 

  • Walk with the kids whenever you can
  • Take the stairs instead of an elevator or escalator
  • Park your car in farther away lots
  • Limit family TV time
  • Go for after-dinner walks
  • Buy inexpensive pedometers for the family and reward the family member who takes the most steps each week
  • Enjoy weekends in the park
  • When traveling, stay at hotels with a fitness center


Nutrition and Blood Pressure
Fad dieting can be dangerous and ineffective. Don�t do it! A consistent diet made up of a variety of foods eaten in appropriate quantities will ensure you get the nutrients your body needs while guiding you to weight loss.
Each day, try having:

  • 6 servings of whole grains
  • 5 servings of fruits and vegetables
  • 3 servings of fat-free or low-fat dairy*
  • 2 servings of lean meat, poultry, seafood and vegetarian protein**

* Two or more for children; four or more for teenagers, pregnant or breastfeeding mothers, and older adults.
**Include at least two servings of fish, preferably fatty fish, per week.
†Work with your physician to find a diet that is right for you.

Tricks to sneak in healthier eating habits:

  • Cook large amounts on the weekend and freeze portioned meals for the week
  • Keep raw and frozen veggies in the house for snacks
  • Add plenty of vegetables to soups, stews, and sandwiches
  • Substitute spinach (or any dark leafy vegetable) for iceberg lettuce
  • Drink 100% fruit or vegetable juice instead of soda
  • Add grated carrots or peppers to sauces