Exercise for High Blood Pressure: How to Lower Hypertension
beginner level
Exercise for High Blood Pressure: First Phase Hypertension WorkoutLooking for a hypertension workout and exercises? Find how to lower hypertension here.
Exercise is considered one of the primary interventions for reducing hypertension (i.e., high blood pressure).
An exercise workout should be based around moderate aerobic exercise (40-70% HRR or RPE 11-14/20). Resistance training should support the aerobic component and be based around higher reps/lower weights (i.e., circuit training). It is recommended that the hypertensive client be appropriately screened for other risk factors associated with CHD, and medical advice should be sought, if necessary.
Be aware that certain hypertensive drugs have an effect on metabolism and heart rate, so it may be more appropriate to use RPE to monitor intensity in such cases.
Making physical activity a habit can help you lower your blood pressure. It also provides you with more energy and is an excellent way to relieve stress and feel better.
If you aren't already active, consult with your doctor first. They will ensure that you are physically prepared for exercise. Because an active lifestyle is beneficial to your blood pressure, your doctor will most likely support it.
You don't have to go to the gym. You simply need to be active enough to make your heart beat faster and your breathing harder. This includes activities such as brisk walking, jogging, swimming, biking, lifting weights, and doing yard work.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
