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Getting Started with physiotherapists
How Exercise Helps?
SBP and DBP are expected to drop an average 5 - 7 mmHg among adults with hypertension with regular exercise (occurs immediately and can last for up to 22 hours). Over time, the benefits will last and become long term changes.
If systolic BP is reduced by 5 mmHg, deaths from strokes decrease by 14% and deaths from coronary heart disease decrease by 9%.
What kind of exercise?
Aerobic Activity
| What? Any rhythmic continuous activity  | How often? 5 - 7 days per week  | How hard? Moderate Intensity 40-59% HRR RPE 12-13 Feels hard but still able to talk  | How much? Accumulation of 90-150 mins per week  |
Accumulation of 90-150 minutes per week. To lose weight, aim for 225-240 minutes per week. To gain maximum health benefits, try to do 30+ minutes per day. | |||
Strength Training
| What? Hand weights, resistance bands, weight machines or your own body (for example, kitchen counter push-ups or chair squat  | How often? 2-3 days/week *Rest day in between | How hard? Start with light effort. Build up to somewhat hard effort.  | How much? Build up to 8-12 reps of challenging effort for each major muscle group. Repeat 2-4 times |
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