Among the other downsides to blood pressure that is outside of the normal range is that it significantly increases the risk of heart attacks and strokes. When you become aware that your blood pressure is not what it should be your the most powerful allies you will have in your fight to make it better are exercise and diet This is true even if your doctor has prescribed medication to deal with the problem.
This article deals only with the exercise part of the equation and leaves the question of diet for another day.
It is important to have a goal in mind before you start but that goal needs to be realistic. For instance, if your goal is to lose fifty pounds in all a realistic goal would be to lose 10 pounds in a period of time and then repeat it until you reach fifty. Achieving this first, intermediate, goal will provide the drive to lose the next 10 and so on.
One key to results is to exercise regularly, at least four to five days every week. This is a lot more doable if you spend the time doing something you enjoy.. If you enjoy riding your bike, then do that for at least 30 minutes at least 5 days a week. Even a common household activity like cleaning can be an exercise if you work at it and think how clean your house will be if you clean it several days each week! It really doesn't matter what you want to do as long as it keeps you active and interested and is something you can do most days of the week.
Look for opportunities to exercise throughout your day by parking at the back of the lot or taking the stairs instead of an escalator. The goal is to build a lifestyle full of moving and not being sedentary. Start your new program slowly so you don't hurt yourself and concentrate on increasing the level of exercise as your body and heart get stronger.
If your budget will allow it, and you aren't intimidated, joining a gym is a great strategy to begin an exercise program. The notion that gyms are filled with beautiful young people dressed in spandex looking at themselves in mirrors isn't too far from the truth. But it is also true that in most health clubs the members are focusing almost entirely on their own goals to pay too much attention to anyone else. I recommend shopping around for a gym before signing up for monthly commitment. Gyms vary widely and want to join one where you feel comfortable.
Regardless of your age or fitness level you should also invest in a heart rate monitoring device. Most often these devices have two pieces; one that looks like a digital wristwatch that straps on your wrist and a strap with a heart rate monitoring device you strap around your chest under your shirt. The heart rate monitor sends a signal to the wristwatch like receiver which displays your accurate heart rate on its digital display. These monitors a very affordable and are much more accurate than the monitors on some exercise machines.
The last piece of advice I will leave you with is to see your doctor on a regular basis. If you enlist your doctor as a partner in an exercise program you are going to have a lot more information to work with. A medical professional can advise you of the dangers of over exercising, or exercising to hard, for someone of your age and fitness level and what your best heart rate should be. All this information is even more valuable if you are now obese or have higher than average risks of heart disease.
So, in order, your tasks are to first see your doctor, then decide on exercises you like (gardening, etc.) and then get started! The earlier you commence your exercise program, the healthier you're going to feel.
This article deals only with the exercise part of the equation and leaves the question of diet for another day.
It is important to have a goal in mind before you start but that goal needs to be realistic. For instance, if your goal is to lose fifty pounds in all a realistic goal would be to lose 10 pounds in a period of time and then repeat it until you reach fifty. Achieving this first, intermediate, goal will provide the drive to lose the next 10 and so on.
One key to results is to exercise regularly, at least four to five days every week. This is a lot more doable if you spend the time doing something you enjoy.. If you enjoy riding your bike, then do that for at least 30 minutes at least 5 days a week. Even a common household activity like cleaning can be an exercise if you work at it and think how clean your house will be if you clean it several days each week! It really doesn't matter what you want to do as long as it keeps you active and interested and is something you can do most days of the week.
Look for opportunities to exercise throughout your day by parking at the back of the lot or taking the stairs instead of an escalator. The goal is to build a lifestyle full of moving and not being sedentary. Start your new program slowly so you don't hurt yourself and concentrate on increasing the level of exercise as your body and heart get stronger.
If your budget will allow it, and you aren't intimidated, joining a gym is a great strategy to begin an exercise program. The notion that gyms are filled with beautiful young people dressed in spandex looking at themselves in mirrors isn't too far from the truth. But it is also true that in most health clubs the members are focusing almost entirely on their own goals to pay too much attention to anyone else. I recommend shopping around for a gym before signing up for monthly commitment. Gyms vary widely and want to join one where you feel comfortable.
Regardless of your age or fitness level you should also invest in a heart rate monitoring device. Most often these devices have two pieces; one that looks like a digital wristwatch that straps on your wrist and a strap with a heart rate monitoring device you strap around your chest under your shirt. The heart rate monitor sends a signal to the wristwatch like receiver which displays your accurate heart rate on its digital display. These monitors a very affordable and are much more accurate than the monitors on some exercise machines.
The last piece of advice I will leave you with is to see your doctor on a regular basis. If you enlist your doctor as a partner in an exercise program you are going to have a lot more information to work with. A medical professional can advise you of the dangers of over exercising, or exercising to hard, for someone of your age and fitness level and what your best heart rate should be. All this information is even more valuable if you are now obese or have higher than average risks of heart disease.
So, in order, your tasks are to first see your doctor, then decide on exercises you like (gardening, etc.) and then get started! The earlier you commence your exercise program, the healthier you're going to feel.
About the Author:
Exercise is just one part of being fit and healthy. Mental health, diet, and sleep habits are also critical in staying healthy. Century 21 Fitness.com is a very good resource to learn more about all these issues and more.
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