When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Annual AICR Research Conference is the most authoritative source for information on diet, obesity, physical activity and cancer.

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

November 17, 2014 | 2 minute read

I have high blood pressure. What’s the best exercise to help reduce my blood pressure?

Q:       I have high blood pressure. What’s the best exercise to help reduce my blood pressure?

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A:       Aerobic activity, the kind that increases your heart rate, will have the biggest impact on your blood pressure. The latest recommendations from the American College of Cardiology say that after 12 weeks of moderate to vigorous aerobic exercise (about 40 minutes, three to four times a week), blood pressure will drop. The systolic blood pressure (top number) drops by an average of 2 to 5 mm Hg and the diastolic (bottom number) by an average 1 to 4 mm Hg. Depending on your starting level of fitness, you might begin by walking three days a week for 10 or 15 minutes. Every couple of weeks, add another five minutes to the daily goal. For overall health, try to work up to walking or other aerobic activity five to seven days a week for 30 to 60 minutes. You could reach this with several blocks of 15 to 20 minutes each, if that best fits your lifestyle. Besides walking, other aerobic activities include biking (inside or out), dancing, swimming and active yard work.

As your fitness improves, including some exercise at a vigorous level may bring additional benefits, according to Andrew Freeman, MD, spokesperson for the American College of Cardiology. This level can’t be defined accurately by a specific pace or heart rate, but here’s a rule of thumb you can use: during moderate activity, you can comfortably talk, but not sing; during vigorous activity, you can only say a few words comfortably. Don’t push yourself to a pace beyond that. Before beginning an exercise program of more than modest walking for example, people should get the all-clear from their healthcare provider, and this is especially important if you have high blood pressure. Once your fitness begins to improve, add strength training. Evidence linking it to blood pressure control is inconsistent, but it’s important for overall well being, since without it we gradually lose muscle. If you have high blood pressure, avoid holding your breath or straining with very heavy weights. The combination of regular moderate activity with healthy eating habits and working to reach and maintain a healthy weight can lower your blood pressure and reduce your need for medicine to control it.

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