By Jon G Divine
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Additional info for Action plan for high blood pressure
If your schedule is flexible, avoiding the typical daily rush hours can add time to your day. Exercise before or after work at a facility on or near your worksite to avoid at least one leg of the daily rush hours. Break times and lunch hours are an ideal time to add a 20-minute walk to your day. Enjoy it; play at it. Fitness for the sake of fitness is boring for some. The drudgery of going to the gym every day soon after making those New Year’s resolutions has been the undoing of many a good intention.
There are several ways to measure exercise intensity: the heart rate required, the amount of oxygen needed, and the amount of calories burned. Perhaps the easiest way to determine exercise intensity is the talk test. If you cannot easily carry on a conversation while you are exercising, then the intensity is probably high. If you can (and you are not breathing harder or faster), the exercise intensity is probably low. Ideally, the amount of exercise intensity should be moderate, about 40 to 60 percent of maximum effort.
DEXA scanning is a painless, easy, and accurate measurement, but very few centers use this technology at this time because of its high cost. If you have inexpensive access to DEXA scanning, take advantage of it. Hydrostatic, or underwater, weighing is another accurate measurement that is less commonly used because of space and economic limitations of fitness centers. In this procedure, you are dressed in a swimsuit and submerged completely under water. If being under water for about 30 seconds is a problem for you—and it is for many—this is not the method for you.