- Exercises strengthen heart muscles allowing them to pump more blood with less effort, thus resulting in lower blood pressure. In some cases, exercise can reduce your blood pressure by between 5 and 10 mm/hG, which is almost as effective as some blood pressure medications.
- Although flexibility and weight training are an important part of an overall fitness plan, aerobic exercise is what helps the heart and blood pressure. For aerobic exercise to have its maximum positive effect on the heart, it needs to last at least 30 minutes. If you can't set aside that much time, even short bursts of aerobic exercise are good for your heart and blood pressure. Aerobic exercises are best done every day. If that isn't possible, they are best done as often as possible.
- A number of everyday tasks are as good as specific aerobic workouts. Mowing the lawn for 30 minutes gives you the same aerobic workout as 30 minutes of walking, cycling or running. Raking the leaves is another good aerobic exercise. For quick lifestyle changes that are good for the heart, try taking the stairs instead of the elevator or walking to a public transportation center rather than driving.
- Simple activities and exercises that increase aerobic activity are walking, running, jogging, bicycling or swimming. Any one of these activities, done for 30 minutes, will increase your heart rate and work well as an aerobic exercise.
- Many health clubs offer machines specifically designed for aerobic exercises. These machines can include treadmills that vary the incline for a more effective workout. Other machines include stationary bicycles, stair climbing machines, rowing machines, or elliptical trainers.
- In many cases, a group training workout in something like aerobic dance or tai chi chuan can provide an excellent aerobic workout. Many local recreation centers offer discounted rates for residents or member and also offer these types of classes.
