Walk Off Your High Blood Pressure!
(BlackDoctor.org) — Exercise should be a cornerstone of therapy for the prevention, treatment, and control of high blood pressure, and getting the recommended daily dose may not necessarily require working up a sweat. Getting at least 30 minutes a day not only helps prevent heart problems, but it should also be a part of the prescription for treating people with high blood pressure.
Moderate-intensity exercise has been scientifically documented to effectively lower blood pressure in people, perhaps more so than vigorous-intensity exercise. Moderate-intensity exercise includes walking, biking, and other activities that moderately raise the heart rate. It especially good for people with hypertension who are more susceptible to potential health risks from more vigorous exercise, such as running.
Daily Exercise Recommended
Consistent, moderate-intensity physical activity and resistance exercise (such as weight training) is a vital part of treating and preventing high blood pressure. Previous recommendations called for more vigorous exercise on three to five days of the week. But for 30 minutes of moderate-intensity physical activity (primarily aerobic exercise, which helps get heart rates to 70%-85% of an individual’s maximal heart rate, or endurance exercise supplemented by resistance exercise) on most, preferably all days of the week for people with hypertension. The 30 minutes can be at once or accumulated during the day, such as in three 10-minute walks. These recommendations are in line with national physical activity guidelines for healthy adults issued by the CDC.
Here’s how to calculate 70% and 85% of your maximal heart rate, in heartbeats per minute:
1. Maximal heart rate = 220 – [your age]
2. 70% of Maximal heart rate = 0.70 x [max HR]
3. 85% of Maximal heart rate = 0.85 x [max HR]