Smart Watch For Seniors
The risk of developing hypertension gradually increases with age. However, moderate exercise can make a big difference. If your blood pressure is already high, exercise can help control your blood pressure. You don't have to run a marathon or hit the gym right away, but gradually add more physical activity each day.
How Exercise Lowers Blood Pressure
Regular exercise makes your heart stronger. A strong heart can pump more blood with ease, so it puts less pressure on the arteries, which lowers blood pressure.
Blood pressure is measured in millimeters of mercury (mm Hg). Blood pressure readings consist of two values. The top value is the systolic blood pressure. The bottom value is the diastolic pressure.
Blood pressure at or below 120/80 mm Hg is considered normal, according to the American College of Cardiology and American Heart Association.
Being physically active can lower systolic and diastolic blood pressure. How much lower is not entirely clear. Studies have shown that exercise can lower diastolic blood pressure by 4 to 12 mm Hg and systolic blood pressure by 3 to 6 mm Hg.
Regular exercise also helps maintain a healthy weight. Weight management is an important way to control blood pressure. If you're overweight, even losing just 5 pounds can lower your blood pressure.
It takes about 1 to 3 months for regular exercise to have a positive effect on blood pressure. The benefits will continue as long as you keep exercising.
How much exercise do you need?
You should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or a combination of both, each week. Aim for at least 30 minutes of aerobic activity most days of the week. If you haven't been exercising, work towards your goal gradually. Aerobic exercise can be divided into three 10-minute sessions. The benefits after a split are no different than a single 30-minute workout.
Any activity that increases your heart rate and breathing rate is called aerobic exercise. Some examples include:
- Basketball or tennis
- Climbing stairs
- Gardening, including mowing the lawn or picking up fallen leaves
A combination of aerobic and weight training appears to be most beneficial for heart health.
If you sit for several hours a day, try stretching for 5 to 10 minutes every hour. An inactive (sedentary) lifestyle is associated with many chronic diseases, including high blood pressure. Incorporate some exercise into your routine, such as trying a brisk walk or walking to the kitchen or lounge for a drink of water. Just set a reminder on your BP Smartwatch.
When you need medical staff consent
Sometimes it is best to consult a healthcare provider before starting an exercise program, especially if:
- You have chronic health problems, such as diabetes, heart disease, or lung disease
- You have high cholesterol or high blood pressure
- You have had a heart attack
- You have a family history of heart problems before age 55 for men and 65 for women
- You feel pain or discomfort in your chest, jaw, neck, or arms when you move around
- You feel dizzy when you are active
- You smoke or recently quit smoking
- You are overweight or obese
- You are not sure about your health
- You are not exercising regularly
Some medicines, such as blood pressure medicines, can affect your heart rate. Some medications may also affect how the body responds to exercise. If you are being treated for high blood pressure and have recently started increasing your physical activity, ask healthcare provider if your medication needs to be adjusted. Sometimes, getting more exercise can reduce the need for blood pressure medication.
Check heart rate
To reduce your risk of injury while exercising, do it gradually. Remember to warm up before exercising and cool down after exercising. Slowly increase the intensity of your workout.
Follow the steps below to check your heart rate during exercise:
- Temporarily stop what you are doing.
- Find your pulse by placing your index and middle fingers on your neck, on the side of your trachea.
- Place your index and middle fingers on the thumb side of your wrist to find your pulse.
- Count your pulse for 15 seconds.
- Multiply the resulting number by 4 to determine the number of heartbeats per minute.
Example: You stop exercising, then measure your pulse for 15 seconds and get 37 beats. Multiply 37 by 4 to get 148 beats per minute.
Talk to your healthcare provider about what your target heart rate should be during exercise and at rest.
Stop as soon as you feel pain
Stop exercising and seek immediate medical attention if you develop any of the following warning signs that may indicate heart disease during exercise:
- Pain or stiffness in the chest, neck, jaw, or arms
- Dizziness or fainting
- Severe shortness of breath
- Irregular heartbeat
The only way to detect and control high blood pressure is to track blood pressure readings. At every health checkup, check your blood pressure. When measuring blood pressure at home, it is best to measure it at the same time every day. BP Smartwatch focuses on blood pressure monitoring, allowing you to measure blood pressure more conveniently at home.