Hypertension, also known as high blood pressure, can be controlled with aerobic physical activity such as walking or swimming, but must be combined with exercises with weights, such as weight training in the gym and, to be effective, it must be performed 3 times per week for at least 30 minutes.
However, before you start exercising, the patient with hypertension should go to the doctor and do a general evaluation, including blood tests and heart to know if he is able to perform the physical exercise without limitations and before each workout you should measure the pressure and start the activity only if you have the pressure lower than 140/90mmHg. Learn how to measure the pressure: How to measure the pressure.
In addition to the exercise it is important to maintain a diet low in salt, no sausage, and crackers and, in some cases, resorting to the use of remedies indicated by the physician to lower the pressure, helping to maintain the pressure within the normal range, which is 120/80 mmHg.
Training to control high blood pressure
To download the pressure is to do physical activities every day that contribute to decrease the heart rate, increase force of heart and increase the ease of breathing.
In this way, to control hypertension you must take:
- Aerobic exercises,such as walking, swimming, dancing or cycling, for example, at least 3 times per week for at least 30 minutes in mild to moderate that increase the capacity of cardiorespiratory;
- Exercises, anaerobic, at least 2 times per week, and that may involve exercises with weights and help to strengthen the muscles by performing 8 to 10 exercises with many repetitions, between 15 and 20, but a few series and with series, 1 to 2, for example.
It is important that the individual with hypertension follow the plan of the teacher of the academy and perform the exercises slowly and correctly so that the blood pressure does not increase very much during the effort.
Signs that indicate that you should stop the exercise
Some of the signs that indicate that you can have high blood pressure, can be:
- Severe headache with dizziness;
- Double vision;
- Bleeding through the nose;
- Ringing in the ear;
To confirm if the pressure is high should measure pressure with a device and, if the maximum pressure, which is the first that appears on the monitor, you are near to 200 mmHg, it is necessary to stop doing the activity, as there is a greater chance of developing a heart problem. Then it must wait for the pressure to go downloading slowly, being that the value should be lower after 30 minutes of rest.
In addition, the patient with hypertension should always measure the pressure before you start any activity to find out if he is able to perform the exercise, and should only start exercising if you have pressure less than 140/90 mmHg. Learn more about the symptoms of high blood pressure: Symptoms of high blood pressure.
The benefits of exercise for high blood pressure
Usually, after the regular practice of physical exercises, the blood pressure decreases both at rest and during exercise and even after exercise, decreasing from 7 to 10 mmHg relative to the pressure values initial.
In addition, the effect of physical exercise is more effective at stages of mild or moderate hypertension, and avoiding in some cases, the use of medications to lower the pressure indicated by the physician, or leading to a decrease in the dose of antihypertensive medications required to control the disease.