As we age, controlling blood pressure is vital. The risk of cardiovascular disease doubles for each 20mmHg increase in your systolic reading. Shedding excess weight can significantly reduce this measure, while 30 minutes of moderate physical activity most days can lower it by 10mmHg. So try the following…
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Strength exercises are linked to improvements in blood pressure control. Aim for two sessions a week doing such simple tasks as repeatedly standing up and sitting down on a chair, climbing the stairs or doing press-ups.
Your home muscle-strengthening programme
Get out of breath
Any form of aerobic exercise, such as walking, cycling or jogging, at an intensity that allows you to talk – but not sing – is useful.
Walking vs jogging: which is better for your health?
The ‘green gym’
Exercising in the great outdoors – a hill walk or park run – with interesting views can reduce your perception of effort. You’ll exercise for longer and more often.
Find a woodland workout near you
The ‘blue gym’
Swim lengths or try aquarobics. Combine two or three ‘green’ and ‘blue’ sessions each week.
Swimming for fitness
Combat stress with yoga, tai chi and pilates.
Learn more about tai chi
Learn more about yoga
Learn more about pilates
This article was first published in the July 2017 issue of Saga Magazine.
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