1. < Heart & Blood Health

Your tips on exercising when you have high blood pressure

Posted by Amanda Burnett @amandaa, Jun 3, 2021

I am looking for your helpful tips.

You have probably heard that exercising can be helpful for high blood pressure (hypertension), but it is a little intimidating to think about exerting yourself to that level when your blood pressure is already high and your heart may race.

How would you help a friend start an exercise regimen that has hypertension? Are there particular exercises you would encourage them to do over others? What is a good time interval to start with?

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Mentor
John, Volunteer Mentor | @johnbishop | Jun 3, 2021

Hi Amanda, I have high blood pressure (hypertension) and try to exercise 30 to 60 minutes a day which can involve riding my Teeter FreeStep Cross Trainer (exercise bike), walking, working in the yard, or some light resistance exercises. On the exercise bike I try to keep my heart rate up on my Apple watch but don't over do it. If I get to feeling off or strained I back off a little. I think walking is the best because it's load bearing but then I have issues with my lower back so walking is a little harder for me. I think you have to set aside some time each day for a start and find something you like to do or at least something that you don't struggle doing. For me that was riding an exercise bike.

Here are a few articles that may give you some more ideas that would help some one get started on a program.

Exercise: A drug-free approach to lowering high blood pressure: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
How to Prevent, Treat High Blood Pressure With Exercise: https://www.pharmacytimes.com/view/how-to-prevent-treat-high-blood-pressure-with-exercise
Getting Active to Control High Blood Pressure: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

REPLY
2 replies
macto | @macto | Jun 5, 2021
In reply to @johnbishop "Hi Amanda, I have high blood pressure (hypertension) and try to exercise 30 to 60 minutes..." + (show)
@johnbishop

Hi Amanda, I have high blood pressure (hypertension) and try to exercise 30 to 60 minutes a day which can involve riding my Teeter FreeStep Cross Trainer (exercise bike), walking, working in the yard, or some light resistance exercises. On the exercise bike I try to keep my heart rate up on my Apple watch but don't over do it. If I get to feeling off or strained I back off a little. I think walking is the best because it's load bearing but then I have issues with my lower back so walking is a little harder for me. I think you have to set aside some time each day for a start and find something you like to do or at least something that you don't struggle doing. For me that was riding an exercise bike.

Here are a few articles that may give you some more ideas that would help some one get started on a program.

Exercise: A drug-free approach to lowering high blood pressure: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
How to Prevent, Treat High Blood Pressure With Exercise: https://www.pharmacytimes.com/view/how-to-prevent-treat-high-blood-pressure-with-exercise
Getting Active to Control High Blood Pressure: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

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I'm 83 years old and this is what my doctor recommended. I ride an air dyne bike but this could be done starting most exercise. Start out with ten minutes then add another minute every couple days. This worked good for me and I was able to get up to exercising for 30 minutes a day, five days a week without stressing myself out. Hope this helps. Good luck!

REPLY
Mentor
John, Volunteer Mentor | @johnbishop | Jun 17, 2021

Interesting article from the McMaster Optimal Aging Portal...

In adults with pre-hypertension to established hypertension, Dietary Approach to Stop Hypertension (DASH) may be the most effective non-drug strategy for reducing blood pressure: https://www.mcmasteroptimalaging.org/full-article/es/adults-pre-hypertension-established-hypertension-dietary-approach-stop-3166

REPLY
dablues | @dablues | Jun 19, 2021

Video won't play so it must have been taken down

REPLY
dablues | @dablues | Jun 19, 2021
In reply to @johnbishop "Hi Amanda, I have high blood pressure (hypertension) and try to exercise 30 to 60 minutes..." + (show)
@johnbishop

Hi Amanda, I have high blood pressure (hypertension) and try to exercise 30 to 60 minutes a day which can involve riding my Teeter FreeStep Cross Trainer (exercise bike), walking, working in the yard, or some light resistance exercises. On the exercise bike I try to keep my heart rate up on my Apple watch but don't over do it. If I get to feeling off or strained I back off a little. I think walking is the best because it's load bearing but then I have issues with my lower back so walking is a little harder for me. I think you have to set aside some time each day for a start and find something you like to do or at least something that you don't struggle doing. For me that was riding an exercise bike.

Here are a few articles that may give you some more ideas that would help some one get started on a program.

Exercise: A drug-free approach to lowering high blood pressure: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
How to Prevent, Treat High Blood Pressure With Exercise: https://www.pharmacytimes.com/view/how-to-prevent-treat-high-blood-pressure-with-exercise
Getting Active to Control High Blood Pressure: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

Jump to this post

I use my treadmill twice a day, at speed 3.6, 2 miles in the AM and 2 Miles in the PM which ALWAYS worked for me before but I keep gaining weight, whereas I haven't changed any of my eating habits. I weigh my food, eat off a small plate, I don't eat a lot of junk foods and my digestive system is out of control. My upper stomach feels like I have a ball inside of it. I am under a Gastro's care and I have had an endoscopy and colonoscopy recently and feel awful. I went from 120 lbs. to 140 lbs. without changing eating habits. I do take thyroid meds but they always say it's fine. No matter what I put in my stomach it blows up and I look 9 months pregnant.

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