Regular exercise is beneficial in many ways, especially when it comes to lowering blood pressure. At the top of the list of heart disease risk factors is that of an inactive or sedentary lifestyle. The good news is that you can do something today to eliminate it from the list by starting an exercise regimen that will also aid with the following:

– improve circulation
– improve the way your body uses oxygen
– bolster your heart’s health
– build endurance
– fortify bones
– build strength, muscle tone, joint flexibility, and balance
– improve symptoms of heart failure
– increase energy which helps with becoming short of breath during certain activities
– weight loss, reduction in fat
– improved sleep patterns
– help to alleviate tension, anxiety, stress, and depression
– added relaxation and rest

Before You Begin

Make an appointment and talk to your doctor before beginning any exercise regimen. He or she should be able to help you choose a program that fits your physical condition and fitness level. Here are a few questions you can jot down to ask your doctor?

1. What type of exercise is best for me?
2. What activities should I avoid?
3. How much can I do in a day?
4. How many times a week should I exercise?
5. Should I alter my medication schedule while exercising?
6. What about checking my heart rate and pulse? Are those important?

Where to Begin

Basically there are three types of exercise: stretching, aerobic or cardiovascular, and strengthening. Let’s take a look at each.

* Stretching of the arms and legs at the beginning and end of exercising helps to prepare muscles as well as prevent many injuries and muscle strains. When done regularly, stretching can help to increase range of motion as well as your overall flexibility.

* Aerobic (cardiovascular) exercise involves the large muscle groups and is done at a steady pace that strengthens the lungs and heart. This type of exercise can help reduce blood pressure, decrease the heart rate, and improve breathing.

* Types of aerobic exercises include walking and jogging, bicycling, jumping rope, skating, high and low impact aerobics, water aerobics, and swimming.

* Strengthening exercises involve the tightening and contractions of muscles until the muscles become fatigued.

It’s important to begin any program slow and build up. To reach maximum benefits, you should try and work your way up to 30 minutes a day three to four times a week.

Your Exercise Program

There are three things that should always be included in your exercise program:

– Warm-up. This time allows your body to go from a resting state to an exercise state. Warming up reduces stress to your muscles and heart, increases your breathing, body temperature, and heart rate slowly.

– Conditioning after warm-up burns the calories. This is where you’ll want to monitor your heart rate. Know your targeted heart zone and don’t overdo it.

– Cool down is at the end of your exercise session and allows the body to slowly recover from conditioning. Here is where your blood pressure and heart rate return to normal. You don’t sit or lie down during this phase. You could potentially become lightheaded or dizzy. The best way to cool down is to slowly decrease your exercises and maybe even end with some stretching.

Author Bio: I write for TIR Massage Stone about hot stone massage and massage stone therapy including hot and cold applications.

Category: Wellness, Fitness and Diet
Keywords: high blood pressure,exercise,endurance,aerobic,cardiovascular