Exercise, lose that weight, feel the burn, it’s never too late.

AMERICAN COLLEGE OF SPORTS MEDICINE
2018 Physical Activity Guidelines for Adults:

• 150-300 minutes/week of moderate-intensity activity or 75-150 minutes/week of vigorous activity (somewhat hard to very hard) or a combination of both
• Muscle strength training 2 or more times a week

What about aerobic activity?

Moderate activity is at a pace where you can talk but cannot “sing.” Examples: brisk walking, light biking, water exercise and dancing.

Vigorous activity is done at a pace where you can’t say more than a few words without pausing for a breath. Examples: jogging, swimming, tennis and fast bicycling.

You can exercise for any length of time. For example, you might walk: • 30 minutes 5 days/week or • 20 minutes daily • 5 minutes here, 10 minutes there. Just work your way up to 150 total minutes/week. • Your ultimate goal is to gradually build up to 7,000-9,000 steps/day.

What about strength training?

• You don’t have to go to a gym. Try elastic bands, do body weight exercises (chair sit-tostands; floor, wall or kitchen counter push-ups; planks or bridges) or lift dumbbells. Heavy work around your home or yard also builds strength.
• Strengthen your legs, back, chest and arms. To start, try 10-15 repetitions using light effort. Build up to medium or hard effort for 8-12 repetitions. Repeat 2-4 times, 2-3 days/week.
• Give yourself a rest day between each strength training session
• Move more, stress less: Lower your blood pressure.

Can I do anything on my own?

You have a lot of control over your blood pressure. To lower it:

• Lose weight (if you are overweight).
• Choose a diet low in fat and rich in fruits, vegetables, and low-fat dairy products.
• Eat less salt.
• Do something active for at least 30 minutes a day on most days of the week.

It's also a good idea to get a home blood pressure meter. People who check their own blood pressure at home do better at keeping it low and can sometimes even reduce the amount of medicine they take.

Dr Noor Naji - Consultant Internal Medicine, Consultant Obesity Medicine