Mr B was recently diagnosed with high blood pressure. He would like to improve his health, but unsure on what type of exercises would be safe due to his condition.
Why is exercise recommended?
Regular exercise makes the heart stronger to pump more blood with less effort i.e., lowering blood pressure. Regular exercise also helps keeping a healthy weight. If you’re overweight, losing even 2.5kg can lower your blood pressure.
It takes about 1 to 3 months for regular exercise to have an impact on blood pressure, with benefits lasting only as long as you continue to exercise.
How much exercise do you need?
Try to get at least 150 minutes of moderate aerobic activity a week. A combination of aerobic activity and weight training provides the most heart-healthy benefits. Try to exercise 3-5 days of the week.
If you’re not used to exercising, work slowly towards this goal. You can break your workout into three 10-minute sessions. This gives you the same benefit as one 30-minute session.
What to look out for?
It’s important to check your heart and pulse rate, as it could show early signs of underlying heart conditions like atrial fibrillation (AF), which can put you at greater risk of having a stroke.
It’s not only the rate, but also the nature of pulse you should focus on:
Irregular rhythm pulse is when the heart doesn’t beat in a regular, steady rhythm (called arrhythmia).
Jumping pulse indicating a rapid change in volume.
Pulse rate more than 100bpm at rest and in the absence of stimulants, caffeine, stress or excitement.
DrT’s advice
First and foremost, your blood pressure needs to be under control before your start exercising as your blood pressure increases during exercise. Your target should be <139mmHg for systolic and <85mmHg for diastolic blood pressure.
Next, you should have a normal resting heart rate of 60–100 bpm.
Generally, the fitter you are the lower the pulse rate.
Know your limitations
The safest way to stay within your cardiac limits and measure effective exercise is by using your pulse rate.
Target heart rate during exercise: 50–85 per cent of your maximum heart rate (220 minus your age) for cardiovascular benefits.
The easiest way to find your pulse rate is on the outer side of your wrist. Press lightly (not with thumb) to feel the pulse under your fingers.
The pulse rate is calculated by counting each beat for 30 seconds and doubling your findings for your pulse rate per minute (bpm). Start gradually. If you have not been physically active for some time, you should start at a low intensity and gradually increase every 1-2 weeks.
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