Aerobic Exercise Lowers Blood Pressure In Hypertension Sufferers

What is blood pressure?

Blood pressure receives a lot of negative press as one of the most common symptoms from an unhealthy lifestyle. But what does the term blood pressure mean? As the heart pumps blood to deliver oxygen to the body it produces a force to enable the blood to travel to the bodies extremities; and in turn that force is diverted to the artery walls. Therefore blood pressure is defined as “the pressure exerted by the blood against the walls of the arteries”. When measuring a persons blood pressure it is expressed as two numbers, one above the other, the top number should be higher than the bottom. For example the average blood pressure is 120/80.

So when do I have hypertension?

Many people can experience fluctuations in their blood pressure reading for different reasons such as time of day, hydration, stress levels, diet or for hormonal reasons. So it is not uncommon for a person to have a high reading as a one off when visiting the doctors surgery. High blood pressure of 160/95 is when doctors will become concerned and possibly diagnose hypertension, but it is important to understand that a one off reading does not mean a problem. Continued readings over a period of time will lead doctors to pursue treatment or investigations which may lead to a diagnosis for hypertension. This diagnosis can be treated in two main ways - medication or exercise coupled usually with a significant change in lifestyle such as diet, smoking or alcohol consumption.

Treating the high blood pressure with exercise

It has become much more widely accepted that mild forms of hypertension can be treated with an aerobic exercise at low intensities. Obviously jumping on a treadmill to do 10k in 40 minutes is not going to help, but gentle walking each day to start with will help with the symptoms.

Read More: Exercise - A High Blood Pressure Remedy?

Therefore after exercise the arteries stay elasticated for up to 24 hours after meaning a persons resting blood pressure will be decreased after exercise. A recent study in the June issue of Clinical Physiology stated that chronic exercise (long term) was a recognized method to reduce blood pressure with 16% of participants showing a decreased risk of chronic heart disease as a result of the exercise program.

Why Should I Start Exercising?

Lack of exercise and having a sedentary (inactive) lifestyle are the leading risk factors in developing chronic heart disease, which high blood pressure is a pre-cursor for. Exercise has many benefits not simply to improve heart health; but it also decreases weight, strengthens bones and joints, improves sleep, lowers stress and many more factors. Deciding to start an exercise program is the first step to improving high blood pressure, but before you start make sure you seek approval from your GP or doctor first. Think also about when can you exercise? And how long have I got to exercise? What exercise am I going to do? Answering these questions first will allow you to put together an exercise routine you can actually stick with.

What is the best type of exercise?

It was mentioned above that you should undertake gentle exercise when suffering from high blood pressure. But there are two main types of exercise you can undertake:

Stretching: This involves stretching the upper and lower body every day, before and after exercise to increase the length of the muscles and improving your flexibility. By stretching each day you will be able to sustain more exercise without the risk of becoming injured.

Cardiovascular/Aerobic Exercise: Steady exercise being performed by the whole body at an equal pace. For example walking at a gentle pace on the treadmill or cycling at a speed you can maintain for a significant period of time. This type of exercise has the most benefits for your heart and cardiovascular system as it increases the blood flow and elasticity of the arteries.

Jogging or running is a more intense cardiovascular activity that necessitates appropriate footwear and can be modified based on stamina. Swimming offers a full-body workout in a low-impact environment, making it ideal for those with joint issues. Dancing is a lively way to boost heart rate and can be enjoyed solo or in group settings. Jumping rope is a high-intensity exercise that rapidly accelerates the heart rate, demanding good coordination. Rowing is a dual-benefit exercise, improving cardiovascular health while also strengthening various muscle groups.

Hiking, especially uphill, combines the serenity of nature with significant cardiovascular benefits. Zumba, blending dance and fitness, offers an energetic cardiovascular workout set to dynamic music. Lastly, stair climbing, either on machines or actual stairs, is a practical way to enhance cardiovascular fitness and integrate exercise into daily life.

How often and how much should you do?

In general there are guidelines provided as to how much exercise you should do.

Read More: Regular Aerobic Exercise is Effective in Headache Prevention

You should aim to try and complete exercise that you can sustain for 20 to 30 minutes without stopping at least three times a week to see any real benefits. Try not to exercise two days on the trot as you should give yourself time to rest and recover particularly when first starting out.

In conclusion, it is clear that exercising regularly and maintaining a healthy diet low in saturated fats will help to decrease the risk of high blood pressure and chronic heart disease. Try to exercise three to four times a week for at least 20 minutes to keep your heart healthy and your weight down!