Please choose the required asset size and copy the embed code from below into your web page for display.

404x240

560x332

Please enter your Friend's name *Please enter your Friend's e-mail address *Please enter your e-mail address

*Required Field

Thank you
Your email was sent succesfully!

Fitness Movement

PART 1 Exercise and Your Arteries

Exercise is your best medicine for normalizing your blood pressure and keeping it at a healthy level. If you don’t have high blood pressure, exercise can prevent it. And if you already have high blood pressure, exercise can have a dramatic effect on it. In fact, it can lower blood pressure as well as some medications: by an average of 5-10 mm Hg. This can allow you to lower the amount of medication you take or, in some cases, do without it altogether.

PART 2 How Aerobic Exercise Lowers High Blood Pressure

Aerobic exercise is lower-intensity, endurance-type activity, such as running, long-distance cycling, and swimming, that maintains an increased heart rate over an extended period of time. During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. READ MORE

Aerobic exercise:

Strengthens your heart so that it pumps more efficiently and with less effort. This decreases the force exerted on your arteries, lowering your blood pressure.

Increases production of nitric oxide, which induces arteries to dilate and also keeps red blood cells from clumping together and attaching to the artery wall, a step in plaque formation.

Reduces inflammation, a major cause of artery-hardening plaque, and keeps your arteries resilient and flexible.

Helps keep weight at a healthy level. Overweight is a major risk factor for hypertension.

Reduces stress. Exercise lowers levels of corticosteroids, the “stress hormones,” which raise blood pressure.

Improves blood lipid levels. Exercise lowers levels of triglycerides and LDL-cholesterol (the “bad” cholesterol) and raises levels of HDL-cholesterol (the “good” cholesterol). This helps to keep your arteries healthy and free of plaque.

LESS

PART 3 How Much Exercise Should You Get?

Top 10

Top 10 Ways...

Any amount of exercise is beneficial for your blood pressure and your cardiovascular system (your heart and blood vessels). Studies have shown that even modest amounts of exercise can lower both your systolic and diastolic blood pressure. Aim to exercise for a minimum of 30 minutes most days of the week. Shorter bursts of activity count towards your total—for instance, you could break up your 30 minutes into three 10-minute sessions. READ MORE

Remember, exercise doesn’t necessarily mean getting on a treadmill or doing calisthenics. Anything that increases your respiration and heart rate counts, from raking leaves to going up and down stairs.

Before you start a new regimen, ask you healthcare practitioner what an appropriate type and level of exercise is for you. LESS