The best type of exercise for high blood pressure is aerobic exercise, also known as cardiovascular exercise. Aerobic exercise involves activities that raise your heart rate and increase your breathing, such as brisk walking, jogging, cycling, swimming, dancing, or any other form of aerobic activity that you enjoy.
Aerobic exercise can help lower blood pressure by strengthening the heart and blood vessels, reducing the amount of work the heart has to do to pump blood, and improving blood flow throughout the body.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of both. It's also recommended to spread the exercise throughout the week, with sessions of at least 10 minutes at a time.
In addition to aerobic exercise, strength training exercises, such as lifting weights or doing bodyweight exercises, can also be beneficial for people with high blood pressure. Strength training can help build muscle mass, which can improve insulin sensitivity and blood sugar control, and improve blood flow to the muscles.
Before starting any exercise program, it's important to talk to your healthcare provider to make sure it's safe for you to exercise, especially if you have high blood pressure or other health conditions.
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