Faton Place

21/09/2022

How much exercise do you need to do?
It’s recommended that you get 150 minutes of moderate-intensity exercise a week. But that 150 minutes can be broken up into more manageable chunks throughout the week.
“You can start your exercise in 10-minute increments if you’re just getting started back into an exercise routine,” recommends Gray.
And consistency is key. It may take one to three months before you notice any difference in your blood pressure.
You also want to make sure you’re working out hard enough. For moderate-intensity exercise, you want to aim for about 50% of your max heart rate. Another simple way to figure out if you need to push yourself a little more is the talk test.
“If you’re on a treadmill or walking, you’d only be able to get out a few words,” says Gray. “You definitely wouldn’t be able to sing or easily have a full conversation.”

20/09/2022

Is exercise good for high blood pressure?
Exercise, in general, can help manage your blood pressure. If you have high blood pressure, exercise can even help lower it. How? Exercising regularly helps manage your weight, keeps your heart healthy and decreases stress.
Additionally, working exercise into your lifestyle, along with eating a healthy diet, can help lower your blood pressure and prevent more serious medical conditions.
“High blood pressure can lead to stroke, heart attack, heart failure and even kidney issues,” says Gray.
So, if you’re ready to lace up your sneakers, make sure to keep a few things in mind.
“You have to be mindful of your breathing,” she advises. Make sure you’re not holding your breath while working out or doing a breathing method called the Valsalva maneuver, which is where you hold your breath during weightlifting, for example.
“Focusing on breath control will help eliminate a significant elevation in blood pressure,” says Gray.
Another thing to be mindful of is incorporating a 5- to 10-minute warmup and cool down. For example, you can ride a bike, walk on the treadmill, walk around a track or take a stroll around your neighborhood to warm up or cool down.
“By warming up and cooling down, you can also avoid a drastic change in blood pressure,” says Gray. “It allows your body to acclimate to exercise by allowing a gradual increase in heart rate and breathing at the start of the activity. And as soon as you stop exercising, if you don’t cool down, it can lead to lower blood pressure. Your heart is still beating faster and your blood vessels are dilated, and this can lead to venous pooling in your legs. So it’s important to cool down to prevent hypotension.”

20/09/2022

20/09/2022

20/09/2022

Welcome to our page, here you will learn all about wellness exercises for lowering blood pressure.

20/09/2022

WHAT IS SENIOR FIT?
SeniorFit is a fitness program designed for adults over 60 years of age.
The program is individually designed according to your age, gender,ability and fitness level. We take into consideration any injury or health concerns you may have.
All exercises and activities are performed under Biokineticist supervision.

20/09/2022