Exercise Has Never Been Easier!
Moderate Movement is the easiest form of staying fit
Exercise is just another word for movement. Moving at a moderate intensity pace for 30 minutes every day can help lower your blood pressure. “Almost any increase in physical activity is going to boost your body’s ability to keep blood pressure at a healthy level.” Says Ashleigh Gass, our in-house personal trainer.
How much should I exercise?
The American Heart Association recommends 30 minutes of moderate activity on most days of the week. According to Ms. Gass “even if you’re getting less than 30 minutes per day, you’ll still see the benefits. If you can’t do 30 minutes, you should do what you can. Even if its only 5-10 minutes, you’ll see some benefits. You can gradually increase your activity until you meet or exceed the recommendation”
If your blood pressure is only moderately elevated, 30 minutes of brisk walking on most days a week may be enough to keep you from having to take medications. If you take medication for high blood pressure, the same 30 minutes of brisk walking or other moderate physical activity can help your medication more effective and make you feel better. If you don’t have high blood pressure, being physically active can help keep it that way!
Exercising Quick Tips:
- When you’re getting started, your physical activity program can be as simple as a 15 minute walk around the block in the morning and again in the evening.
- Setting new goals every week is a good way to make progress and stay motivated.
- Setting a schedule, and working to keep it, is an excellent way to make movement a habit.
- Don’t try too hard at first! This can lead to injury and cause you to give up.
- If you have a chronic health problem, or a family history of heart disease, be sure to talk with your doctor before beginning an exercise program.
- Ask a friend or family member to join you. This is great for motivation!
Quick Start Week 1:
Start with the basics. 20-30 minutes of walking at least 5 days this week. Not sure how fast you should be walking? Use the “talk test.” If you can carry on a basic conversation without being winded, you’re right on target. On the other hand, if you can easily sing a little song, pick up the pace!
Remember, if you aren’t ready for a 20-30 minute walk, two 10-15 minute walks give you the same benefit.
In your second week, add 1-2 exercises from our Beginners Exercise Video Library. These exercises have been specially selected to be simple but effective.