Exercise and Blood Pressure

 - Regular exercise can lower your blood pressure. -

It used to be thought that exercise would make high blood pressure worse, and be damaging. Now it is clear that for most people, regular exercise will help lower blood pressure, in addition to improving overall health.

In studies of people with high blood pressure researchers found that a regular exercise program can lower their blood pressure up to 10 mm Hg. So, for somebody who is prehypertensive or just at the border of Stage 1 hypertension, exercise may cause enough of a drop that no medication is required. For those who still need medication, exercise could allow for lower levels of medication, or a smaller number of drugs.

For those with normal blood pressure, exercise will help keep the pressure at normal levels and slow any future increases in blood pressure.

Exercise must be regular

To get and keep the good effects of exercise, it is important to be exercise regularly. Though any exercise is beneficial for blood pressure and the heart, it takes a couple of months for the full effect. This is like any training effort. Most people have to practice and train their bodies and/or minds to get good at anything, whether is the high jump or knitting. As you continue to exercise your heart and muscles will get stronger, and this will help to lower your blood pressure.

What type of exercise?

A combination of all types of exercise will be the most beneficial; however, aerobic exercise is necessary for positive effects on blood pressure. Until recently it was thought that only aerobic exercise could lower blood pressure. Now it is recognized that other forms of exercise such as strength training, in combination with aerobic exercise, can have benefits too.

What is aerobic exercise?

Aerobic exercise is any exercise that increases your pulse rate and makes you breathe a bit more heavily. It is moderate exercise. This can be walking a bit faster, vacuum cleaning or mowing the lawn. It is not getting totally out of breath and having your pulse going at a million miles an hour.

How much aerobic exercise?

The ideal is to build up to be able to maintain a slightly increased level of exertion for a period of time. The most usual recommendation is at least 20 to 30 minutes of continuous aerobic exercise, 3 or more times per week. If possible longer and/or more frequently are good. However, if it is not possible to dedicate, say 30 minutes most days, then try for several shorter periods throughout the day.

Consistancy is important

It is important to pick an activity, or a range of activities that you like and can do repeatedly. If you hate it, you won’t stick with it.

Aim for slow steady improvement

Everybody is at a different level. Find your level, and then set a goal of a small improvement of going longer or a bit faster. Once you have achieved your goal, then set a new one. A series of small steps can take you a long long way.

 -  Pulse rate is NOT directly related to blood pressure. Your pulse is how frequently your heart is beating, not how high or low blood pressure is. Some things such as a big fright will increase both pulse and blood pressure; other things will increase only one or the other. For things that affect blood pressure, sometimes only the upper (systolic) or lower (diastolic) number will change, or it is possible that they will change in opposite directions.

The only way to know your blood pressure is to measure it – and resting blood pressure is what you want to measure. Find out how much doing regular exercise can lower your blood pressure.

Resistance (strength) training

In conjunction with aerobic training, resistance or strength training is beneficial. The majority of types of aerobic exercise primarily use the legs, and do not strengthen other parts of the body. Having strong arms, in particular, can be helpful. There are a number of ways to do resistance training, the most popular being with weights, resistance bands or machines and using your own body weight. To get started get a book, DVD or have some instruction, to make sure that you are doing it properly.

When first doing resistance training there is a tendency to hold your breath during the exertion. Remember to breathe. Holding your breath will increase blood pressure.

If necessary get advice about exercise types and intensity.

There a few conditions where some forms of exercise may need supervision. It is suggested that you discuss your situation with a health care professional.