How to Lower Your Blood Pressure Naturally: The Benefits of Physical Exercise

Although the risk of high blood pressure (hypertension)
increases with age, there are some things you can do to
combat it. One of the biggest is exercise. Regular
physical activity makes your heart stronger. A stronger
heart can pump more blood with less effort. And the less
your heart has to work, the less force, or pressure,
that's exerted on your arteries.

In fact, becoming more active can have as much impact on
lowering your blood pressure as some blood pressure
medications. For some people, it's enough to reduce the
need for blood pressure medication altogether.

If your blood pressure is at a desirable level�less
than 120/80�exercise can keep it from rising as you age.
And there�s more. Regular exercise also helps you maintain
a healthy weight, another important way to control blood
pressure.

The caveat? You need to keep it up. It takes about one to
three months for regular exercise to have a stabilizing
effect on blood pressure. The benefits last only as long
as you continue to exercise.

While flexibility and strengthening exercises are an
important part of an overall fitness plan, it
aerobic activity to control high blood pressure. And you
don't need to spend hours in the gym every day to benefit.
Simply adding moderate physical activities to your daily
routine will help.

Aim for at least 30 minutes of aerobic activity most days
of the week. If you can't set aside that much time at once,
remember that shorter bursts of activity count, too. Start
with shorter sessions of five to ten minutes and build from
there.

Examples of moderate activity include brisk walking, cycling,
swimming, or doing home repairs or yard work. Choosing more
than one type of physical activity will give your body a
thorough workout and help prevent boredom. You might want to
choose one indoor exercise and one outdoor activity to allow
for changes in your schedule or for bad weather.

If your blood pressure is moderately elevated, 30 minutes of
brisk walking most days a week may be enough to keep you off
medication. Your exercise plan can be as simple as a 15-minute
walk around the block each morning and evening. The important
thing is to find something you enjoy, and do it safely. And
remember�trying too hard at first can lead to injury and
cause you to give up. Gradually build up your program and
set new goals to stay motivated.

Listen to your body. If you experience unusual symptoms
(e.g., have difficulty breathing or experience faintness or
prolonged weakness during or after exercise) consult your
physician.

The key to making a long-term impact is consistency. Here
are some tips to help make regular exercise a habit:

� Choose an activity you enjoy that fits your lifestyle.
� Set realistic goals, and tailor your program to your own
fitness level.
� Give your body a chance to adjust to your new routine.
� Stay positive even though you may not see immediate results.
� Don't give up if you miss a day; just get back on track
the next day.
� Build some rest days into your exercise schedule.

The important thing to remember is move, move, and move!
Incorporate as much physical activity as you can into your
daily life, through exercise and routine activities. Once
this behavior becomes a habit, the amount of conscious effort
required on your part is minimal.