Medication alone is not enough for optimal blood pressure control. A healthy lifestyle built on regular activity and stress management is essential.
Get Regular, Heart-Pumping Exercise
Aim for at least 30 minutes of moderate-intensity aerobic exercise on most days.
- How it Helps: Physical activity strengthens your heart. A stronger heart can pump blood with less effort, which lowers the force on your arteries.
- Good Choices: Brisk walking, swimming, cycling, and dancing are excellent options. Consistency is more important than intensity.
Make Stress Management a Priority
When you’re stressed, your body releases hormones that temporarily raise your blood pressure. If you’re constantly stressed, this can become a long-term problem.
- Find What Works for You: Deep breathing exercises, meditation, yoga, or spending time on a hobby can effectively calm your nervous system.
- Get Enough Sleep: Poor sleep quality can negatively affect your blood pressure. Aim for 7-9 hours of quality sleep per night.
Monitor at Home
Checking your blood pressure at home can help you and your doctor understand how well your treatment plan is working. It also keeps you motivated to maintain your healthy habits. Remember to bring your home monitor to your doctor’s appointments to check its accuracy.