Fitness for baby boomers and seniors
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Blood Pressure and Exercise Guidelines

blood pressure

blood pressure

More than 75 million people have high blood pressure. Your blood pressure changes from day to day and even from moment to moment. It can be affected by stress, diet, exercise, hydration and medication.  High blood pressure is also known as the “silent killer” because your body gives no warning signs that you have this condition.

Blood pressure is the force of the flowing blood against the walls of the arteries. It is measured at two phases of the health’s action. One is when the heart is contracting, this is called “systolic pressure.” The other is when the heart is relaxing between beats, this is called “diastolic pressure.”

Checklist for high blood pressure control

Only your doctor can diagnose if you have high blood pressure

Have your blood pressure checked regularly. Your primary care physician can tell you how often

Stop smoking

Avoid excessive salt intake

Eat more fresh fruits, vegetables, and foods high in fiber…and less fat

Reduce stress on and off the job; master relaxation techniques

Be moderate in your drinking

Exercise regularly and keep your body weight within normal limits

If your doctor prescribes medication to lower your blood pressure, be sure to follow their directions exactly

 

blood pressure guidelines
High Blood Pressure = 140/90 (or greater)

Take blood pressure before, during and after exercise

Do not exercise if you forgot to take your medication

Avoid holding your breath

Avoid isometric exercises, arms above head, decline positions

Frequency of exercise instead of intensity of exercise

If you feel light headed or dizzy, stop exercising immediately and sit down

reducing blood pressure
Help reduce weight

Improve cardiovascular fitness

Reduce blood pressure readings

Make it fun! You will adhere to your program if you enjoy it

warming up intensity
Slow gradual warm up with very little resistance to start

Increase cadence over pounds lifted or exercise intensity

Make sure you are well hydrated before starting your workout for the day

Treadmill running
Do 30 minutes of aerobic activity 5 times a week

Strength training 2 times a week (circuit mode)

15-20 repetitions per set

Flexibility 3 times a week

DISCLAIMER

Important: The information on this site is not intended to treat or diagnose any injuries, illness or any type of acute or chronic conditions. Always consult your physician before starting any exercise program or any type of treatment for any type of health condition.