Exercise Guidelines for Hypertension Management

Introduction

Regular physical activity is a cornerstone of hypertension management, helping to lower blood pressure and reduce cardiovascular risk.

Recommended Exercise Types

Aerobic Exercise

• Frequency: 5-7 days per week
• Duration: 30-60 minutes per session
• Intensity: Moderate (able to talk while exercising)
• Activities:
  • Brisk walking
  • Swimming
  • Cycling
  • Low-impact aerobics

Strength Training

• Frequency: 2-3 days per week
• Intensity: Moderate (50-60% of maximum capacity)
• Repetitions: 10-15 per set
• Sets: 1-3 per exercise

Safety Guidelines

Before Starting

1. Obtain physician clearance
2. Check blood pressure before exercise
3. Start gradually and progress slowly

Warning Signs (Stop Exercise If)

• Chest pain or pressure
• Severe shortness of breath
• Dizziness or lightheadedness
• BP > 180/100 mmHg

Monitoring

• Track BP before and after exercise
• Keep exercise log
• Note any symptoms

Progressive Program

Week 1-2

• 10-15 minutes walking
• Light intensity
• Daily

Week 3-4

• 20-30 minutes
• Add light resistance exercises
• Increase pace gradually

Week 5+

• 30-60 minutes
• Include variety of activities
• Maintain consistent schedule

Additional Recommendations

• Stay hydrated
• Wear appropriate footwear
• Exercise in temperature-controlled environment
• Avoid heavy lifting

Consult your healthcare provider before starting this program