Physical Activity

Being physically active is one of the most important steps you can take to prevent or control high blood pressure. It also helps reduce your risk of heart disease. It doesn't take a lot of effort to become physically active.

• instead of an elevator
• Get off a bus one or two stops early
• Park your car at the far end of the lot at work

Most people don't need to see a doctor before they start a moderate-level activity. You should check with your doctor first if you have heart trouble or have had a heart attack, if you are older and are not used to doing a moderate-level activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.

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 such activities are brisk walking, bicycling, raking leaves, and gardening.

Common Chores		Sporting Activities
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		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 (basketball) for 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 you 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 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 the 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.