HOW TO LOWER YOUR BLOOD PRESSURE NATURALLY

Part 17 : How to Begin with Exercise

The best form of exercise if you have high blood pressure is moderate intensity aerobic activity. That means exercise which you perform at a steady pace (for example, brisk walking, swimming, cycling or low-impact aerobics) at 50 to 70% of your maximum heart rate once you have completed a five-minute warm up period.

If you want to measure your heart rate while exercising you can wear a heart rate monitor and measure your heart rate continuously. Most give off a signal when you are above or below the range you set.

Alternatively, you could periodically measure your pulse. For this you need a watch with a second hand. You simply count the number of beats over a 10 second period and multiply by 6.

Your maximum heart rate can be worked out using the formula in the box below

1. Work out your maximum heart rate Women     = 220 minus your age Men         = 226 minus your age  2. Work out your heart beat range for working moderately Lowest no. of beats per minute = 50% maximum heart rate Highest no. of beats per minute = 70% maximum heart rate  Here's an example Woman age 40 Maximum heart rate = 220 – 40 = 180 beats per minute To exercise moderately she would need to keep her rate in range Lowest  : 50% X 180 =  90 beats per minute Highest  : 70% X 180 = 126 beats per minute So between 90 and 126 beats per minute

If you are unused to exercise you can start out with a low intensity exercise for just 10 to 15 minutes and work up gradually to a moderate pace slowly increasing intensity, frequency and duration of your activity. The key to benefiting from exercise is to do it regularly – the ideal being 30 to 60 minutes of exercise, five or six times a week. But you still benefit from three sessions a week so it's worth doing even if you can't manage so many sessions.

Once you have built up your aerobic capacity, if you wish to build strength, you could add low-resistance, high repetition weight-training. Remember, you should avoid intense isometric exercise or heavy weight lifting which can cause extreme fluctuations in blood pressure. Also avoid holding your breath while lifting.

You should always check with your doctor before beginning an exercise program if there's any doubt about your health and this is especially important if you have blood pressure problems or any problems with your circulation or heart.

In the next part of this series we will look at how you can fit more exercise seamlessly into your life - you don't have to follow a formal exercise program to achieve a reduction in high blood pressure.

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