Being Active
Maybe your workday is full. Or you’re busy with daily family activities. There don’t seem to be enough hours in the day. It seems that even just thinking about exercise tires you out. But to manage high blood pressure, it’s important to try and fit in some physical activity throughout your week.
It may help to remember that regular physical activity can reenergize both body and mind. Being a little more active may be easier than you think. If you can find 10 minutes here and there, you may be able to plan a few activity breaks.
The benefits of being active
Think of all the good you can do to help improve high blood pressure, as well as other health conditions. Being active can help you:
- Strengthen your heart
- Reduce your risk for other health problems
- Lose weight
- Reduce stress, depression, and anxiety
- Strengthen muscles, improve flexibility
Being active, along with healthy eating and taking Benicar or Benicar HCT, can help lower blood pressure. You don’t have to join a gym or work out 7 days a week. You can start with simple exercises or short periods of activity.
Small steps make a difference with being active, too. Over time, you can add to how long or how hard you exercise.
| Activities you can try | |
|---|---|
| Moderate Activities (May be easy to do) |
Challenging Activities (May be harder to do) |
| Walking, gardening and yard work, doing chores around the house | Brisk walking, hiking, stair-climbing |
| Some home exercises recommended by your doctor or physical therapist | Jogging, running, bicycling, rowing, and swimming |
| Fun activities such as dancing, gardening, tennis (doubles) | Sports with continuous running—such as soccer and basketball |
Ask your doctor about being active
Always ask your doctor if it’s okay for you to become more active. Once your doctor agrees, start slowly. Add a little more activity to each day. Soon you may find that exercise is part of your normal routine.
And remember: taking blood pressure medicine can be another important part of your treatment plan for lowering blood pressure. That’s why you should keep taking Benicar or Benicar HCT as your doctor prescribes.
Tips for getting more active
- Try to be active at least 10 minutes at a time, with several periods of activity throughout the week
- Ask a neighbor, friend, or family member to walk with you. To help keep you motivated to walk more, you may try joining an event such as a charity walk
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Give yourself a reward for doing well. Choose something that supports your goals.
For example: Set up a “reward jar.” Each time you exercise, drop a small amount of money into the jar. You can make it fun and pay yourself more when you add minutes to your activity. After a few weeks, use the money you saved to buy a new workout shirt or something that will inspire you to keep up the good work
Quick Quiz
A balanced routine
As you exercise, make sure your routine is balanced. Include aerobic training, strength training, stretching, exercises for your core muscles (abdomen, lower back and pelvis), and balance training.
Learn more by reading Fitness Training: 5 Elements of a Rounded Routine.
