You have been told that you have high blood pressure or hypertension. You doctor is recommending an exercise program. But where do you start?

According to the American College of Sports Medicine, lower intensity exercise is beneficial to help reduce hypertension. An exercise program helps you tone muscle(s), relieve stress and lose weight……all of which help contribute to decreasing you blood pressure.

• Start Slowly. You don’t need to join a gym, unless you want to. You can always go for walks outside or at the mall. Take the steps instead of the elevator. Park the car further away from the store instead of looking for a close space for five minutes (you would already be in the store had you walked). Start a walking club at work – there may be others who would like to get started as well.
• Small Doses. You can divide your exercise through out your day. You can do 5 – 10 – 15 minute doses of exercise during the day. Three 10-minute walks add up to 30 minutes of exercise for the day. That doesn’t sound too bad. In a month, perhaps you can start to go a bit longer as you start to get stronger.
• Do something you enjoy. If you enjoy the activity, you are more likely to stick to the program. Go with a friend. Watch the sun set, play with your kids or grandkids. It’s the activity that you like that will keep you motivated. As you start to feel better, you may even begin to like to exercise.
• Work together with your health care provider. Exercise should be fun.

- Donna Schneider, BS, CES, CPT, CEAS