High blood pressure is a health reality for many people. While you should consult your health professional before undertaking any new activity, there are some common ways people have been able to start running with high blood pressure. Many people have reported that beginning a moderate exercise program has lowered their blood pressure as effectively as some drugs.
What are the benefits of running with high blood pressure?
Regular exercise helps to strengthen the heart – it is a muscle after all. When your heart is stronger it works more efficiently to pump blood around your body. When the heart is working well it doesn’t have to push the blood so hard, which reduces the blood pressure on artery walls. It can take up to three months to see the benefits of running or other exercise on blood pressure readings but it’s worth persevering as the health benefits can be significant. Starting a running routine can be a great way to increase your cardiovascular fitness. It’s a low-cost place to start and it can be started by people with almost any level of health.
How to start running with high blood pressure
Once you have the all clear from your doctor, you could start going for regular walks. The key is regularity and moderate sustainable intensity. As you grow more confident and can walk for 30 minutes or more, you may start running for 30 seconds at a time with 1-2 minutes of walking in between. Each week you could increase the length of running time by 30 seconds and you’ll soon be running for 30 minutes continuously. Doing this 2 or 3 times a week over a period of three months should help to build heart strength and reduce blood pressure readings.
Alongside a regular running program, reducing blood pressure can be done by becoming more active overall. Avoid sitting for long periods and take every opportunity to stand up and move. Household chores and regular activities can be done with a slightly higher energy level to maintain the benefits of the running routine.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.