HighBloodPressure:

Theforceofbloodpushingagainstthewallsofthearteriesastheheartpumpsblood.Ifthepressurerises
andstaysraisedovertime,itcandamagethebodyinmanyways.Highbloodpressurecancausecoronaryheartdisease,heart
failure,stroke,orevenkidneyfailure.
Arteriosclerosis:
Adiseasewhenplaquebuildsupinsideyourarteries.Theplaquethatbuildsupismadeoffat,cholesterol,and
othersubstancesfoundinblood.Overtime,plaquehardensandnarrowsthearteries.Thiscanleadtoaheartattack,stroke,oreven
death.
OurPatient:
Arteriosclerosisisadiseasethatcanbecausedbyhighbloodpressure.Overtime,theextrapressureonthearteries
canmakethemmoresusceptibletothenarrowingandplaquebuildupofassociatedwithaarteriosclerosis.Ifourpatientdoesnot
treathisconditionswithcare,theplaqueinhisbloodwillcontinuetobuildupthehighpressureofbloodflowingthroughhisveins
willputhimatriskofsufferingfrombloodclotsiftheplaqueisbrokeoff.Ifthisisnottreatedforcarefully,hisheart,brain,kidneys,
andlimbscanbeaffected.

ExercisePlan:
Day

Warmup/stretches

Quadricepsstanding:Raiseone
heeluptowardsyourbuttocksandholdfor
20seconds,andgraspyourfootwithone
handandthenswitchandrepeat4times

Aerobic

Strength

Cooldown

Briskwalking
10minutes

Goonawalk,taking
slowstrides
5minutes

Jumpingrope
10minutes

Bicepcurls
1setof15

ShoulderStrangler:Cross
onearmhorizontallyoveryourchest,slowly
pullyourupperarmintowardyourchest,
holdfor20secondsthenswitcharms&
repeat4times

HandsInterlocked
overhead:interlock
fingersabovehead
palmsfacingupward,
pushhandsfurther
aboveyourhead

Jogging
15
minutes

Goonawalk,taking
slowstrides
5minutes

Swimming
15
minutes

Bicycle
1setof14
(Lie
faceuponthefloor,bend
oppositeelbowtoknee,then
switchsidesandcountas1)

Upperbackprayer:
Fromakneeling
position,extendboth
handsout,fingers
pointingforwardand

Sidelunge:Standwithboth
feetfacingforward,doubleshoulderwidth
apart,placeyourhandsonyourhipsand
takeyourbodyweightacrosstooneside
holdfor20secondsthenswitchandrepeat4
times
4
Legover:Lieonyourback,
extendingyourarmouttothesidewhiletaking
yoursamesidelegovertoyourothersideand
bringingyourkneeinlinewithyourhips,holdfor20

seconds,switch&repeat4times

useyourforearmsto
gripthefloorandease
yourbuttocks
backwards

Stairclimbing
20minutes

Goonawalk,taking
slowstrides
5minutes

Cycling
20
minutes

Lunges
1setof14

Goonawalk,taking
slowstrides
5minutes

Fetalposition:Lieonyour
back,keepingyourheadonthefloorandslowly
pullbothlegsintoyourchestandholdfor4setsof
20seconds

Normalstretch:Standwith
yourfeetshoulderwidthapart,onefoot
extendedhalfastepforward,bendtherear
legbutkeepthefrontlegstraightandrest
bothhandsonthebentthighandholdfor20
secondsthenswitchandrepeat4times

Hiking
25
minutes

Goonawalk,taking
slowstrides
5minutes

Briskwalking
25minutes

Tricepextensions
Isetof15
Goonawalk,taking
(Standwithlegshipwidth
slowstrides
5minutes
apart,leanforwardfromwaist,
elbowsbentat90atyour
side,andstraightenarms
behindyou.

Jumpingrope
30minutes

Elbowsback:Standupright,keeping
yourbackstraightandbacklookingforward,
placebothhandsonyourlowerbackand
gentlypullyourelbowsbackandholdfor4
setsfor20seconds

Sidelunge:Standwithboth
feetfacingforward,doubleshoulderwidth
apart,placeyourhandsonyourhipsand
takeyourbodyweightacrosstooneside
holdfor20secondsthenswitchandrepeat4
times
9

Upwardstretch:extendbothhand
straightaboveyourhead,palmstouching,

Goonawalk,taking
slowstrides
5minutes

andpushyourhandsupwardandholdfor4
setsof20seconds
10

Jogging
30
minutes

Superman
1setof15
(Lie
facedownonfloorandlift
oppositearm/leg,thenswitch
sidesandcountas1)

Goonawalk,taking
slowstrides
5minutes

Swimming
30
minutes

Upperbackprayer:
Fromakneeling
position,extendboth
handsout,fingers
pointingforwardand
useyourforearmsto
gripthefloorandease
yourbuttocks
backwards

Sidelunge:Standwithboth
feetfacingforward,doubleshoulderwidth
apart,placeyourhandsonyourhipsand
takeyourbodyweightacrosstooneside
holdfor20secondsthenswitchandrepeat4
times
11

Chintochest:Placeboth
handsattherearofyourhead,fingers
interlocked,thumbspointeddown,elbows
pointedstraightforwardandslowlypullyour
headforwardaimingyourchintoyourchest

12

Stairclimbing
30minutes

Basicsquat
1setof20

Goonawalk,taking
slowstrides
5minutes

Cycling
30
minutes

Goonawalk,taking
slowstrides
5minutes

Hiking
30
minutes

Lateralraise
2setsof10
Goonawalk,taking
(Standwitharmsdownby
slowstrides
5minutes
yoursides,palmsin,andraise
straightarmstoshoulder
height

Normalstretch:Standwith
yourfeetshoulderwidthapart,onefoot
extendedhalfastepforward,bendtherear
legbutkeepthefrontlegstraightandrest
bothhandsonthebentthighandholdfor20
secondsthenswitchandrepeat4times
13

Spinecurve:Layonyour
front,withyourhandsclosetoyourchest
pointingforward,pushyourselfupwithyour
arms
14

Lowerbackcatstretch:
Getonallfourswithyourtoesbehind,start
withaflatbackandthendropyourhead
downward,pushingyourshoulderblades
upwardandoutwardsasyouelevateyour
upperback

Modifications:
Ourpatientshouldliftlighterweightsbutinahighernumberofrepetitions,trytomovecontinuouslythroughouteachexercise,
breathecontinuouslythroughouteachexercise,andavoidliftingmaximalweights,performingisometriccontractions,orholdingyour
breath.Itiscrucialthatourpatientdoesnotperformhighintensityworkouts,andinsteadworkoutatamoderatelevel.Ifourpatient
isfeelingveryshortbreath,orifhefeelslikehisheartisbeatingtoofastorirregularlyheshouldslowdownorrest.Heshould
completelystopifhefeelschestpain,weakness,dizziness,lightheadedness,orpressureinhisneck,jaw,arm,orshoulder.

WorksCited
"ExercisingWhenYouHaveHighBloodPressure."
WebMD
.WebMD,n.d.Web.31May2015.
"WhatIsHighBloodPressure?"
NHLBI,NIH.
N.p.,n.d.Web.31May2015.
"PhysicalActivityandBloodPressure."
PhysicalActivityandBloodPressure.
N.p.,n.d.Web.31May2015.
"ExercisingwithHighBloodPressure."
SparkPeople.
N.p.,n.d.Web.31May2015.