Menopause and high blood pressure often go together, but it doesn’t have to be that way.

Effective self management can make a real difference to reduce your risk and involves good hormone balance, regular monitoring, a low-salt diet, exercise, and weight management.

At menopause this can be a real struggle at this time and if you are already being proactive about your diet and keeping hormones in balance then exercise is one of the keys to lower your blood pressure.

Not only that, it can also boost the effectiveness of blood pressure medication if you’re already being treated for hypertension.

So where do you start?

Make it fun

Find activities you enjoy, and aim for 30 minutes a day of “exercise” on most days of the week.

Exercise can take many forms and if you don’t like the idea of going to the gym, don’t worry. There are so many exercise routines involving movement, dancing and anything that gets your heart beating a bit faster.

Look at alternatives like yoga, t’ai chi and active walking. If you are a keen gardener then that is also a great way to burn some calories.

Since you’re going to be making it a habit, pick things you’ll want to do often. Let your doctor know what you have in mind, so they can make sure you’re ready.

Get help

If you don’t find it easy to motivate yourself, then you might want to consider doing something with a friend or group to help get you going.

Also you could try getting a trainer to show you what to do as they can help you do each move right and get the best results.

Strength matters 

Have you considered adding strength training as part of your routine as it can be really beneficial at menopause?

You’ll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you’re overweight.

Swimming

Doing aerobic exercise (“cardio”) is good for your blood pressure.

Swimming is a gentle way to do it so start slow and work up to 30 minutes if you are new to exercise.

Getting started

Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking or dancing but stop if you have pain, or are breathless.

You can gradually make your workouts longer or more challenging but going too fast too soon means you are more likely not to keep it up.

How much is enough?

Start with something that’s moderate in intensity — like brisk walking and that may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points.

Gradually make your workouts longer or more intense to keep lowering your blood pressure to safer levels. It’s a good idea to keep an eye out for your blood pressure levels either at home or chemists and doctors surgeries have free access machines you can use.

Pace yourself 

If you’re new to exercise, remember to pace yourself by starting with a low to moderate intensity.

You can then gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.

Make it convenient

Commit to making exercise part of your schedule. Find a time that works for you.

it’s about finding some space in the day when that is possible. So if you have children at school or after-school activities maybe then?

If you are working try some fast walking or short exercise class during your lunch break.

If more of your time is spent at home, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

It doesn’t have to take long

Add 10-minute mini-workouts, and do these throughout your day. For example, you can jog in place or do calisthenics for 10 minutes.

Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won’t miss.

What about a home gym?

Pick items that fit in with what you want to do: a step bench, skipping rope, fit ball, exercise bands or tubes, and weights, for example.

You can store them in a cupboard when you’re not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

Essential stop and start rules

Warming up before exercise and cooling down after are important for people with high blood pressure.

These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

Medication

Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate.

Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

Staying safe

No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop.

If you feel dizzy or have discomfort in your chest, arms, or throat, stop.

Also, go slower on hot and humid days, or exercise in an air-conditioned building.

Helpful information

Oestrogen dominance can be a factor a menopause and this leads to weight gain, which is linked to high blood pressure. Jus losing 10 pounds can help reduce or prevent high blood pressure.

Rebalancing with progesterone is a good place to start, so do check whether you have any of the symptoms.

Diet and exercise go together when dealing with hypertension and you can lower your systolic blood pressure (the top number) by switching to the DASH diet.

According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points and as well as eating more fruit and vegetables you will find reduction your salt intake will help too.

National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt).

The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points.

Salt-restricted diets can also help enhance the effects of most blood pressure medications.