Being physically active is one of the most important things you can do to prevent or control high blood pressure. It also helps to reduce your risk of heart disease. It doesn’t take a lot of effort to become physically active.
All you need is 30 minutes of moderate-level physical activity on most days of the week.
Examples of Moderate-Level Physical Activities
Common Chores:
- Washing and waxing a car for 45–60 minutes
- Washing windows or floors for 45–60 minutes
- Gardening for 30–45 minutes
- Wheeling self in wheelchair for 30–40 minutes
- Pushing a stroller 1½ miles in 30 minutes
- Raking leaves for 30 minutes
- Shoveling snow for 15 minutes
- Stair walking for 15 minutes
Sporting Activities:
- Playing volleyball for 45–60 minutes
- Playing touch football for 45 minutes
- Walking 2 miles in 30 minutes (1 mile in 15 minutes)
- Shooting baskets for 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast (social) for 30 minutes
- Performing water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Playing basketball for 15–20 minutes
- Jumping rope for 15 minutes
- Running 1½ miles in 15 minutes (1 mile in 10 minutes)
You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or park your car at the far end of the lot at work.
If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Engage in a moderate-level activity for a longer period each day or engage in a more vigorous activity.
Most people don’t need to see a doctor before they start a moderate-level physical activity. You should check first with your doctor if you have heart trouble or have had a heart attack, if you’re over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.
If you want to read more about benefits of different types of exercise, click this article! Let's stay active together!