{"id":145542,"date":"2023-05-25T15:27:48","date_gmt":"2023-05-25T09:57:48","guid":{"rendered":"https:\/\/www.regenesys.net\/reginsights\/?p=145542"},"modified":"2023-05-25T15:27:48","modified_gmt":"2023-05-25T09:57:48","slug":"exercising-with-hypertension-tips-and-recommendations","status":"publish","type":"post","link":"https:\/\/www.regenesys.net\/reginsights\/exercising-with-hypertension-tips-and-recommendations","title":{"rendered":"Exercising with Hypertension: Tips and Recommendations"},"content":{"rendered":"<p><span data-contrast=\"auto\">In last week\u2019s <a href=\"https:\/\/www.regenesys.net\/reginsights\/natural-remedies-for-lowering-blood-pressure-do-they-work\/?utm_source=Regenesys+Business+School&amp;utm_campaign=803ae18ea2-EMAIL_CAMPAIGN_2023_05_18_02_00&amp;utm_medium=email&amp;utm_term=0_-803ae18ea2-%5BLIST_EMAIL_ID%5D\">article<\/a>, we talked about the causes of high blood pressure.This week, we\u2019re going to discuss tips and recommendation for exercising with hypertension. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Exercise Safely<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/exercise-safely.png\"><img decoding=\"async\" class=\"size-full wp-image-145544 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/exercise-safely.png\" alt=\"exercise safely\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/exercise-safely.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/exercise-safely-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<p><span data-contrast=\"auto\">If you have high blood pressure, exercise can make a big difference. Regular physical activity makes your heart stronger. Moderate physical activity is safe for most people, but before you start a new activity plan, talk to your healthcare team. Working together, you can set the right goals for you. Drink plenty of water before, during, and after exercise &#8211; unless you were instructed otherwise. Exercise indoors if it\u2019s really hot, humid, or cold outside. If you take high blood pressure medication, be aware of how they can affect your activity. Beta blockers and some other blood pressure medications may affect your heart rate. Discuss your medications, and when to take them, with your doctor or healthcare team. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Monitor Your Blood Pressure Regularly!<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Measure your blood pressure before exercising. If the numbers are very high or low, then don\u2019t exercise and contact your healthcare team. By high or low we mean:\u00a0 <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\"> Very high\u2014higher than 180 top (systolic) or higher than 120 bottom (diastolic) and your numbers remain high after resting for five minutes.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Very low\u2014lower than 100\/50 and you feel dizzy. Stop exercising if you feel sudden pain or discomfort that increases quickly. If the pain or discomfort doesn\u2019t go away when you stop, contact your healthcare team. Seek care immediately if you have any of these symptoms:\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/chest-pains.png\"><img decoding=\"async\" class=\"size-full wp-image-145545 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/chest-pains.png\" alt=\"chest pains\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/chest-pains.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/chest-pains-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<ul>\n<li><span data-contrast=\"auto\"> Chest pain, discomfort, or pressure.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Discomfort or pain in the arm, neck, jaw, back or stomach.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Shortness of breath, dizziness, nausea, or irregular heartbeat.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Discomfort in your stomach (abdomen) that may feel like heartburn.<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">\u00a0<strong>Ba<\/strong><\/span><b><span data-contrast=\"auto\">sic Exercise Recommendations for Both Aerobic and Resistance Exercise<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Aerobic Activity\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/aerobic.png\"><img decoding=\"async\" class=\"size-full wp-image-145546 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/aerobic.png\" alt=\"aerobic exercises\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/aerobic.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/aerobic-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<p><span data-contrast=\"auto\">Aerobic activity means getting your body moving. It can lower your systolic blood pressure by approximately 5 to 8 mmHg. For most people, the goal is to be physically active 150 minutes a week. Start slowly. If you haven\u2019t been active recently, start with 10 to 15 minutes of gentle activity. Slowly increase your activity by 5 to 10 minutes every couple week. Be active throughout the week. Try to add some activity every day\u2014even small amounts at a time. You\u2019ll be surprised how quickly you reach your goals! Warm up and cool down. Do 5 minutes of an easier-paced exercise to warm up and cool down. Use the \u201ctalk test.\u201d\u00a0 Follow these guidelines to be sure you\u2019re getting the right level of exercise:\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\"> Moderate level\u2014You can still talk but can\u2019t sing.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Vigorous level\u2014You can say only a few words before taking a breath.<\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">Strength Training\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/strength.png\"><img decoding=\"async\" class=\"size-full wp-image-145547 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/strength.png\" alt=\"strength training\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/strength.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/05\/strength-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/span><\/p>\n<p><span data-contrast=\"auto\">Strength training makes the muscles do more work than they are used to. It can lower systolic blood pressure by approximately 4 to 5 mmHg. For most people, the goal is to work all muscle groups at least 2 days a week. Start slowly. Begin with a few exercises that are not too hard and add new exercises as you get stronger. Work up to doing two or three sets of 8 to 10 repetitions for each muscle group. Work all muscle groups. Choose exercises that work each of your muscle groups: legs, hips, abdomen, chest, back, shoulders and arms. Follow these tips to lift weights safely:\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\"> Use the correct technique. If you are not sure, ask an exercise professional for instructions.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Avoid lifting too much weight.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Stop lifting a weight when you feel tired.\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"> Don\u2019t hold your breath when exercising.<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Disclaimer &#8211; Healthi and its associates offers health and fitness information and is designed for educational and entertainment purposes only.\u00a0 You should consult your physician or general practitioner before beginning a new fitness programme. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, you should always consult with a physician, general practitioner, or other qualified healthcare professional. Do not disregard, avoid or delay obtaining medical or health<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">References:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">heart.org American Heart Association\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">health.gov\/moveyourway US Department of Health and Human Services<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Physical activity and exercise lower blood pressure in individuals with hypertension: narrative review of 27 RCTs<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=B%C3%B6rjesson+M&amp;cauthor_id=26787705\"><span data-contrast=\"none\">Mats B\u00f6rjesson<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26787705\/#full-view-affiliation-1\"><span data-contrast=\"none\">1<\/span><\/a><span data-contrast=\"none\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Onerup+A&amp;cauthor_id=26787705\"><span data-contrast=\"none\">Aron Onerup<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26787705\/#full-view-affiliation-2\"><span data-contrast=\"none\">2<\/span><\/a><span data-contrast=\"none\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Lundqvist+S&amp;cauthor_id=26787705\"><span data-contrast=\"none\">Stefan Lundqvist<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26787705\/#full-view-affiliation-3\"><span data-contrast=\"none\">3<\/span><\/a><span data-contrast=\"none\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Dahl%C3%B6f+B&amp;cauthor_id=26787705\"><span data-contrast=\"none\">Bj\u00f6rn Dahl\u00f6f<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26787705\/#full-view-affiliation-4\"><span data-contrast=\"none\">4<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.exerciseismedicine.org\/assets\/page_documents\/EIM%20Rx%20series_Exercising%20with%20High%20Blood%20Pressure.pdf\"><span data-contrast=\"none\">EIM Rx series_Exercising with High Blood Pressure.pdf (exerciseismedicine.org)<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p aria-level=\"1\"><span data-contrast=\"none\">Exercise for Hypertension: A Prescription Update Integrating Existing Recommendations with Emerging Research<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Pescatello%20LS%5BAuthor%5D\"><span data-contrast=\"none\">Linda S. Pescatello<\/span><\/a><span data-contrast=\"none\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=MacDonald%20HV%5BAuthor%5D\"><span data-contrast=\"none\">Hayley V. MacDonald<\/span><\/a><span data-contrast=\"none\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Lamberti%20L%5BAuthor%5D\"><span data-contrast=\"none\">Lauren Lamberti<\/span><\/a><span data-contrast=\"none\">, and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Johnson%20BT%5BAuthor%5D\"><span data-contrast=\"none\">Blair T. Johnson<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p aria-level=\"1\"><span data-contrast=\"none\">Evidence for exercise training in the management of hypertension in adults<\/span><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=Ghadieh%20AS%5BAuthor%5D\"><span data-contrast=\"none\">Alexandra S. Ghadieh<\/span><\/a><span data-contrast=\"none\">, MD<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In last week\u2019s article, we talked about the causes of high blood pressure.This week, we\u2019re going to discuss tips and recommendation for exercising with hypertension. \u00a0 Exercise Safely\u00a0 If you have high blood pressure, exercise can make a big difference. Regular physical activity makes your heart stronger. Moderate physical activity is safe for most people,<\/p>\n","protected":false},"author":33,"featured_media":145543,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[609],"tags":[],"country":[],"class_list":{"0":"post-145542","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercising with Hypertension: Tips and Recommendations - RegInsights<\/title>\n<meta name=\"description\" content=\"If you have high blood pressure, exercise can make a big difference. 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Slabbert","author_link":"https:\/\/www.regenesys.net\/reginsights\/author\/maurice-slabbert"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/www.regenesys.net\/reginsights\/category\/wellness\" rel=\"category tag\">Wellness<\/a>","rttpg_excerpt":"In last week\u2019s article, we talked about the causes of high blood pressure.This week, we\u2019re going to discuss tips and recommendation for exercising with hypertension. \u00a0 Exercise Safely\u00a0 If you have high blood pressure, exercise can make a big difference. 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