One of the worst affects of higher than optimal blood pressure is that it damages the heart muscle The two most effective weapons we have to fight high blood pressure are exercise and diet. Even if your physician has already prescribed medications for high blood pressure, a proper diet and reasonable exercise will still help.
This article deals only with the exercise part of the equation and leaves the question of diet for another day.
If you are just beginning to exercise there are a couple of decisions you need to make; first, what are your goals? 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. Establishing intermediate goals helps maintain the interest and motivation to reach the end goal
One key to results is to exercise regularly, at least four to five days every week. This sounds like a lot but it will be easier to achieve if you are doing something that makes you happy.. For example if you really like to ride your bike make that your half and hour a day exercise and increase the time as you build stamina. Or, if you find peace in gardening, schedule that activity for a minimum of a half an hour several days a 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.
Other exercise activities can be found everywhere; housework, walking at the mall, taking the stairs, and parking at the back of the lot all count as well. The key is to begin to adopt a lifestyle that focuses on movement. Be cautious when you are first starting so you don't injure yourself there is more than enough time to increase exercise levels as your muscles and heart get into shape.
Of course joining a gym is also an option but some people find a gym to be an intimidating experience. Just understand that you are going to be working out in a place with a lot of mirrors and around very young and very fit people. But if you do join you will soon find that exercise is a pretty individual activity and everyone is too focused on their own goals to pay much attention to anyone else. It is best to visit as many as possible before making the decision to commit to one. Gyms vary a lot and chances are you will find one that you feel comfortable with.
I would also recommend that you invest in an inexpensive heart rate monitor. These devices consist of two pieces, a strap that you wear underneath your shirt around your chest that senses your actual heart rate and a watch/monitor you wear on your wrist. The watch receives a signal from the strap and displays your actual heart rate. These heart monitors can be purchased for well under a hundred dollars and they are much more accurate than trying to take your own pulse manually or depending on the heart rate monitors on some treadmills and elliptical machines.
But before you begin your new exercise program you must first schedule a visit to your doctor. Too many of us wait until something is amiss before making an appointment and that's just silly. Making your doctor a partner in your program will give you a lot more accurate information about the state of your health. Your doctor can tell you what a target heart rate should be for optimum results and also educate you to the negatives that can occur from over exercising, or exercising incorrectly. All this information is even more valuable if you are now obese or have higher than average risks of heart disease.
So see your doctor, chose activities that you like, start exercising and get healthier! The quicker you start your exercise program, the healthier you are likelyto feel.
This article deals only with the exercise part of the equation and leaves the question of diet for another day.
If you are just beginning to exercise there are a couple of decisions you need to make; first, what are your goals? 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. Establishing intermediate goals helps maintain the interest and motivation to reach the end goal
One key to results is to exercise regularly, at least four to five days every week. This sounds like a lot but it will be easier to achieve if you are doing something that makes you happy.. For example if you really like to ride your bike make that your half and hour a day exercise and increase the time as you build stamina. Or, if you find peace in gardening, schedule that activity for a minimum of a half an hour several days a 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.
Other exercise activities can be found everywhere; housework, walking at the mall, taking the stairs, and parking at the back of the lot all count as well. The key is to begin to adopt a lifestyle that focuses on movement. Be cautious when you are first starting so you don't injure yourself there is more than enough time to increase exercise levels as your muscles and heart get into shape.
Of course joining a gym is also an option but some people find a gym to be an intimidating experience. Just understand that you are going to be working out in a place with a lot of mirrors and around very young and very fit people. But if you do join you will soon find that exercise is a pretty individual activity and everyone is too focused on their own goals to pay much attention to anyone else. It is best to visit as many as possible before making the decision to commit to one. Gyms vary a lot and chances are you will find one that you feel comfortable with.
I would also recommend that you invest in an inexpensive heart rate monitor. These devices consist of two pieces, a strap that you wear underneath your shirt around your chest that senses your actual heart rate and a watch/monitor you wear on your wrist. The watch receives a signal from the strap and displays your actual heart rate. These heart monitors can be purchased for well under a hundred dollars and they are much more accurate than trying to take your own pulse manually or depending on the heart rate monitors on some treadmills and elliptical machines.
But before you begin your new exercise program you must first schedule a visit to your doctor. Too many of us wait until something is amiss before making an appointment and that's just silly. Making your doctor a partner in your program will give you a lot more accurate information about the state of your health. Your doctor can tell you what a target heart rate should be for optimum results and also educate you to the negatives that can occur from over exercising, or exercising incorrectly. All this information is even more valuable if you are now obese or have higher than average risks of heart disease.
So see your doctor, chose activities that you like, start exercising and get healthier! The quicker you start your exercise program, the healthier you are likelyto 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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