One in 3 Americans suffer of high blood pressure, which increases their risk of suffering of heart attack and various heart diseases. The best way of preventing high blood pressure is through exercising, having a healthy diet, and managing your weight.
If you already suffer of high blood pressure, exercising can increase the efficiency of medication.
Exercise In Order To Become Healthier
There are lots of exercises you can perform in order to become healthier. Some people make simple changes to their lifestyle. For example, instead of taking the elevator, they take the stairs, or they use the bike instead of using the car. Other people go to the gym.
You can exercise anyway you like, as long as you do it. It is very important to strengthen your heart, and the best way of doing it is to combine cardio exercising with weight lifting. Resistance training will improve your conditioning, will reduce fat, and will allow you to add muscle mass.
In case you do not like to train in a gym, then you can change the setting. One of the best alternatives is to train in a swimming pool. You can swim for 30 minutes or so, in order to reduce the pulse and the blood pressure. Starting to exercise is very difficult, and in order to stick to the habit, it is advisable to start slowly. As you get stronger, you can increase the intensity of the workout, in order to progress.
Do not try to exercise too hard from the beginning, because if you do that, you risk injuring yourself. Select a low intensity exercise at first, and then switch to a moderate one, and then to a high one. Time or the lack of it can be a big problem.
Do not get discouraged if you are very busy; try to include the workout in your free time. For example if you start working at 9, get up and 6, and work out before going to your job.
Try Mini Workouts If You Are Busy
Another option would be to perform mini workouts, of 10 minutes. Do 3 or 4 of those per day, and your heart will benefit from it. According to the American Heart Association, it is extremely important to warm up and to cool down before exercising, especially if you suffer of high blood pressure. You can walk on the treadmill for 10 minutes in order to warm up, and do the same to cool down.
It is important to keep track of your pulse while you exercise, and the best way of doing it, is to wear a heart rate watch. It is very important to be safe, and in case you feel bad, to talk to your doctor. In fact, you should see your doctor regularly, regardless of the way in which you feel.
Do not wait for signs such as headaches, dizziness, and others, in order to go to the doctor. Besides that, try to avoid salt, and try to lose ten pounds.