Hypertension Guidelines

Exercise benefits for hypertensives:

  1. Exercise helps to control blood pressure.
  2. Regular aerobic exercise reduces both systolic and diastolic blood pressure.

Exercise guidelines:

  1. Don't hold your breath or strain during exercise. Always exhale on exertion.
  2. Weight training can be a good complement to aerobic exercise, however, do not lift heavy weights. Keep the amount of weight low and the repetitions high.
  3. Avoid exercise positions that raise your feet above the level of your head. Examples are: incline sit-up and a decline bench press.
  4. If you do exercises that raise the arms above the shoulders, like shoulder presses, keep the weight and repetitions to a minimum.
  5. Since hypertensive medication can alter the accuracy of heart rate monitoring, use the Ratings of Perceived Exertion instead.
  6. Drink plenty of fluids before and during exercise.
  7. Inform your instructor of any changes in medication. Ask your doctor to explain how this might affect your exercise performance.
  8. If you feel any abnormal symptoms before, during or immediately following exercise, stop exercising. Report these symptoms to your doctor immediately. Do not exercise again without your doctor's clearance.
    1. Excess fatigue.
    2. Dizziness or light-headedness.
    3. Nausea.
    4. Chest pain.
    5. Paleness of face.
  9. Your doctor may instruct you to record your blood pressure before and after exercise.
  10. Move slowly when getting up from exercises done on the floor to avoid orthostatic hypotension (low blood pressure from changes in body position). You are more susceptible to this condition when you are taking anti-hypertensive medication.
  11. Both high and low blood pressure symptoms are possible during and after exercise. Report all symptoms to your doctor.

EXERCISE RECOMMENDATIONS:
TYPE OF EXERCISE:
Aerobic exercises like low-impact aerobic classes, walking, swimming or cycling. Light weight training (avoid isometric exercises).

EXERCISE INTENSITY:
Low to moderate intensity.

EXERCISE FREQUENCY:
At least four times a week.

EXERCISE DURATION:
Warm-ups and cool-downs should be about ten minutes long. Total exercise duration should be 30 to 60 minutes per session.

Continue reading here: Knee-to-Chest Buttocks Stretch

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