Physical Activity and Blood Pressure

Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Exercise in our culture may not "just happen." When your daily routine includes hours of sitting at a desk, staying current with television shows and using countless labor-saving devices, you can easily fall into inactivity. But taking charge of your fitness may be one of the best decisions you'll ever make. The choice is yours.

All Americans should be regularly physically active to improve overall health and fitness. People who aren't physically active are much more likely to develop health problems. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress.

For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines:

	Get the equivalent of at least 150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week.
	You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week.
	Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
	Include flexibility and stretching exercises.
	Include muscle strengthening activity at least 2 days each week.

Healthy adults generally do not need to consult a healthcare provider before becoming physically active. Adults with chronic conditions should talk with their healthcare provider to determine whether their conditions limit their ability to do regular physical activity.

Use these simple tests to determine if you are reaching a moderate level of intensity.

	If you can easily carry on a full conversation and perform the activity at the same time, you probably aren't working hard enough.
	If you can sing and maintain your level of effort, you're probably not working hard enough.
	If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
	If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you have to stop and catch your breath. Learn how to identify and monitor your target heart rate to measure the intensity of your activity.

This content is reviewed regularly. Last updated 10/19/09.