Physical Activity

Physical activity is great for everyone. There are many health benefits of being active, and among them are proven benefits to your heart and circulatory system. One of the best ways to manage high blood pressure is to get plenty of physical activity. You don’t have to be an athlete to benefit from physical activity, and you don’t even have to get all your daily activity in at one session. In addition to traditional forms of exercise, healthy physical activity can include:

Walking 101

Start walking on the right foot by learning and sharing the basics. Here’s what the American Heart Association says you need to know before hitting the pavement.

What You’ll Need

Personalize Your Walking Plan

Tips for Staying Safe

  • Make it easy for drivers to see you. Wear light-colored clothing, especially when it’s dark. Even better, wear reflective clothing or carry a flashlight.
  • Always walk on the sidewalk. For neighborhoods without sidewalks, walk facing traffic. That way, even if drivers can’t see you, you can see them.
  • Watch your footing. Be aware of potholes, tree roots, rocks, and uneven ground.
  • Take notice of the traffic – both cars and fast-moving bikers – around you before crossing or entering a street.
  • Healthcare providers can provide useful personalized advice on how to reduce risk of injuries. If you have a chronic health condition, see a healthcare provider before beginning a new physical activity routine.

The Best Stretches for Walking

  • Hamstring stretch: Prop one foot up on a low, secure bench or stair-step. Stand tall. While keeping your chest high, hips square and tailbone lifted, bend forward from your hips.
  • Calf stretch: Stand facing a wall and place both hands on it. Position one foot forward with knee bent and the other leg back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward the wall.
  • Hip flexor stretch: Lunge one leg forward with knee bent. Keep the back leg straight or slightly bent. Push your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your torso upright and your front knee behind your toes.
  • Inner thigh stretch: Stand with your feet spread wider than shoulder width apart. Keeping your torso upright, push your weight to one side with a bent knee over the toe. Keep your other leg straight.
  • Chest stretch: : Place your fingertips lightly on the back of your head. Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms.