Another hormone, insulin, which is developing in the pancreas, circulates in bloodstream and keeps your blood sugar levels in norm. Some of a condition referred to as insulin resistance when the body needs to produce more insulin in order to control blood sugar. This problem can occur due to the excessive amount of body fat. Increased insulin levels lead to the formation of more body's salt stores by making kidneys hold on to sodium. As a result your blood pressure raises. Regular exercise can help you reduce insulin levels and blood pressure. How Long Should the Exercise Last?
At the beginning train just for 20 minutes. It is also possible to divide your workout session into two 10 minute periods. Then try to add 2 more minutes to each workout every day to reach a minimum of 30 minutes three times per week. Types of Exercise:
Aerobics or Weight Lifting
Intensity: 65 to75 percent of maximal heart rate, or perceived level of exertion of 2 to 3 out of 10 for aerobics. Duration of workout: 20 minutes, gradually increasing to 30 minutes. Frequency: Not less than three times a week.
However, people who need a large dose of medicine in order to keep their blood pressure in norm should do more exercises. This can be achieved by increasing the number of exercise days.
Choosing an Exercise
Choose exercises which you enjoy and which fits your lifestyle. Don't pay much attention to your skill level. For example, if you choose swimming, do is regularly for 20 minutes during the first two weeks. But it doesn't matter how far you go or how well you can swim. If you prefer bike riding, train on an exercycle (a stationary cycle). It is useful in the beginning unless you could climb the hills. If you use a stationary bike you won't need to start and stop at corners; you can't fall off, become lost, or get a flat tire.
It is recommended to exercises at 65 to 75 percent of your maximum heart rate in order to reduce blood pressure. If you are using a medicine aimed at changing your heat rate create the convenient perceived exertion scale. On a scale of 0 to 10, where 0 represents the amount of exercise you should exert yourself at a level of 2 to 3. If you manage to rate your exertion level there will be no need to use heart rates, which can be different from person to person and be altered by taking certain medications.
 Exercise Suggestions while Taking Blood-Pressure Lowering Pills
In this case it is more beneficial to use the perceived exertion scale and don't rely on heart rate formulas. Heart rate formulas are not very effective especially when you take such medications as beta blockers, certain central alpha agonists (like clonidine), or calcium channel blockers. Beta blockers can reduce endurance capacity of your workout by lowering the heart rate and through other effects. This is very helpful for women with both coronary artery disease and high blood pressure. They can exercise with less pain and lower blood pressure which also puts less stress on the heart. Here are some specific recommendations for certain kinds of blood pressure drugs:
1. If you take diuretics it is necessary to consume enough potassium and magnesium which can replace the losses. 2. Some vasodilator drugs can lead to the increase of your heart rate. It is important to consult with your health care provider before you start exercising, especially when you are taking medications, no matter what they are.
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