BLOOD PRESSURE CONTROL WITHOUT DRUGS. PHYSICAL ACTIVITY
GUIDELINES: Physical activity reduces blood pressure
- Aerobic activity 90-150 min per week with 65-75% heart rate reserve reduces blood pressure by 5-8 mm Hg
Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health, including protection against hypertension (1) .
A blood pressure-lowering effect of increased physical activity has been repeatedly demonstrated in clinical trials. Especially important dynamic aerobic exercise. Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary. Gain even more benefits by being active at least 300 minutes (5 hours) per week. Increase the amount and intensity gradually over time (1) .
Dynamic resistance 90-150 min per week with 50-80% 1 rep maximum 6 exercises, 3 sets/ exercises, 10 repetition/set reduces blood pressure by 4 mm Hg
- Isometric resistance 4 x 2 min (hand grip) 1 min rest between exercises, 30-40% maximum voluntary contraction, 3 sessions/week, 8-10 weeks reduces blood pressure by 4 mm Hg