Low Blood Pressure Causes
Before starting any new exercise program, it is important to have the cause of your low blood pressure properly diagnosed. According to U.S. National Library of Medicine , hypotension could be caused by dehydration, heart failure, nerve damage from diabetes and changes in heart rhythm. Alcohol consumption can also be a factor, as well as certain medications like diuretics, painkillers and antidepressants and anti-anxiety drugs.
Your blood pressure can also drop when you change positions too quickly, a condition called orthostatic hypotension. NLM notes that this type of low blood pressure usually lasts only a few seconds or minutes.
Once your doctor has diagnosed the underlying problem, then the correct exercise program can be developed.
Kick The Smoking Habit
As the leading cause of preventable death worldwide, smoking is known to temporarily raise blood pressure.;
According to the American Heart Association, the nicotine from smoking cigarettes increases the risk of plaque buildup in the arteries, which also happens to people diagnosed with hypertension.;
While there is no association between smoking and the development of hypertension, people with high blood pressure who smoke are at greater risk of hypertensive crisis, heart disease, and stroke.
How To Naturally Support Healthy Blood Pressure
Natural remedies to help control hypertension and blood pressure include an anti-inflammatory diet, healthy stress relief practices like yoga and meditation, and regular exercise. Even if we reduce blood pressure by 5 to 6 points, wecancut the risk of stroke by 40% and heart disease by 15%.;
There are natural ingredients that can help support healthy, balanced blood pressure and overall cardiovascular health. While research shows most of these ingredients work to reduce blood pressure by small amounts, taking daily steps to support healthy blood pressure can make a big impactand when combined with diet and lifestyle changes like cutting out processed foods, we can provide critical support for healthy blood pressure and circulation, and promote our long-term health. ;
The Best Exercise To Lower Blood Pressure
Just about every person dealing with high blood pressure knows that exercise can help. But a new study shows that one kind of workout is particularly effective in reducing hypertension.
Doing it for just 15 minutes a day can lower your blood pressure nearly twice as much as taking standard medications.
The research was presented at the European Society of Cardiology conference in Munich.1
Sixty volunteers with hypertension were divided into groups. Some did simple yoga poses. Others did stretching, relaxation, or deep breathing exercises. They did the activity for 15 minutes a day for three months.
The relaxation group had no reduction in blood pressure. The stretching group had a 4.5% average drop and the deep breathing group saw their numbers go down 7.1%.
The yoga group had the biggest blood pressure drop. Their blood pressure went down by an average 9.7%.
This means that a person with blood pressure of 140/90 at the beginning of the study would see their readings reduced by about 14/9, going to 126/81.
Two widely used medications, ACE inhibitors and angiotensin receptor blockers , bring down blood pressure by an average of 8/5, according to a separate study.2
In other words, just 15 minutes of yoga a day reduces blood pressure nearly twice as much as standard drugs.
Professor Ashok Pandey was the lead researcher. The yoga poses used in the study are simple and dont require a lot of flexibility and really anyone can do them, he said.3
Ten Minutes Of Brisk Or Moderate Walking Three Times A Day
Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.
So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.
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Dont Be Afraid To Get Active
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other preexisting condition. It’s best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.
Whats The Best Type Of Exercise For Lowering Blood Pressure
Aerobic exercise which includes most activities that make you moderately out of breath can help reduce your blood pressure by up to 10 per cent. This could be fast walking, jogging, cycling or swimming, but even mowing the lawn, digging the flower beds and dancing count, explains Daniel.
There is also plenty of research now to suggest that resistance training, when combined with moderate activity, can help to reduce BP, if done correctly. Dynamic resistance training includes activities such as weight lifting and circuit training.
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For Blood Pressure In The High
Slightly elevated blood pressure is defined as being between 130-139/85-89 mmHg.;
People in this group should prioritize dynamic resistance training, or strength movements that incorporate multiple large muscle groups at once.;
That can include body weight exercises, as in a push-up or air squat, as well as weight lifting movements such as front squats, back squats, deadlifts, and presses.
Tips For Clients With Low Blood Pressure
Drink more fluids – Fluids help keep blood volume at a normal level. Sports drinks, due to their higher levels of electrolytes like potassium and sodium, may be more beneficial than plain water in this case.Salt – Adding salt to her diet can help increase fluid retention in the blood vessels which can normalize her blood pressure.Smaller and more frequent meals – Large meals can shunt blood to the digestive system in may lower blood pressure in the short term.Coffee – Research shows that 200-250 mgs of caffeine can decrease postural hypotension.Support hose – Support hose help reduce pooling of blood in the lower legs, which means theres more blood left in the upper body to maintain blood pressure.
As I always recommend, your first choice for exercise advice should come from your clients physician. Not only does this cover you legally, but it also shows both the physician and your client that you are concerned about her well being. You’ll find that the client and the physician will then be great referral sources. It also enhances your credibility as a professional in the health care chain.
The physician will also be able to rule out conditions such as diabetes, cardiovascular disorders, alcoholism, neuropathy, central nervous system disorders and pregnancy, which can lead to changes in blood pressure.
Twindemic Of Diabetes And Obesity Leading To Heart Disease
Fratellone pointed out we have two epidemics in the United States: diabetes and obesity.
Both lead to heart disease, he said. Changing your dietary lifestyle has a tremendous impact on preventing heart disease, as hypertension.
According to Fratellone, a diet rich in whole grains, fruits, and vegetables can lower both blood pressure and cholesterol levels, reducing the risk of heart disease.
Maintain A Healthy Weight
If you’re overweight and have hypertension, losing even a small amount of weight can have a big effect on lowering your blood pressure. Shedding 10 pounds can drop your systolic blood pressure by as many as 10 to 12 mm Hg, Patel says.
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Beyond Exercise: Can Alcohol Help
The Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends that people moderate their alcohol intake. They set the limit to no more than two drinks per day for men and no more than one drink per day for women. They define a drink as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Blood Pressure Levels For Women
For years, the standard healthy range of blood pressure for both men and women was considered;to be around 120 for systolic and 80 for diastolic. However, new research suggests;that the healthy blood pressure range for women is actually lower: around 110 for systolic readings. Researchers state that in women, a systolic reading of 120 or higher may signal an increased risk of cardiovascular;disease and are recommending;providers to lower their blood pressure reference ranges for women for more accurate diagnoses.2;;
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When To See Your Doctor
The American Heart Association notes that most healthy adults can get started with exercise without needing to see their doctor first. However, if you have a chronic condition you can talk to your doctor about what types of exercise are best for you and a schedule for building your tolerance of exercise safely.
How Often Should You Exercise
Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If youâre short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.
If youâre not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, thatâs absolutely fine.
First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.
Next, step up the intensity. Don’t overdo it — you should still be able to talk to someone while you’re exercising. But if youâre able to sing, step it up a bit to make sure youâre getting the most out of your exercise.
Lastly, cool down. When you’re done exercising, don’t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.
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Know What Moderate Means For You
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets your heart rate;up to a moderate level. If you’re physically active regularly for longer periods or at greater intensity, you’re likely to benefit more. But don’t overdo it. Too much exercise can give you sore muscles and increase the risk of injury.
Should I Check My Blood Pressure After Exercise
Exercise Great to do, just wait until after you check your blood pressure. Avoid exercise for thirty minutes prior to blood pressure readings. Medication For an accurate reading, you should have as little medication in your blood as possible. Food Wait to eat until after you check your blood pressure.
How Does Exercise Lower Blood Pressure
How Does Exercise Lower Blood Pressure?
One of the fringe benefits of exercise is it helps to lower blood pressure. With hypertension being a problem the majority of people will face during their lifetime and the fact that its linked with heart disease and stroke, exercise is certainly a positive when it comes to health and longevity. In fact, according to a study published in the Annals of Internal Medicine, exercise reduces blood pressure more than restricting dietary salt, taking potassium supplements or reducing alcohol. Regular aerobic exercise can lower systolic blood pressure as much as 10 points. Thats as much as some blood pressure medications but how does exercise actually reduce blood pressure?
How Aerobic And Resistance Training Can Help Lower Your Blood Pressure
- New research offers the first personalized advice on the most effective type of exercise to lower blood pressure and reduce the risk of heart attack or stroke.
- Depending on your blood pressure, different forms of exercise may be best. They include isometric exercises, aerobic exercises, and resistance training.
- Experts say that by eating whole grains, fruits, and vegetables and avoiding salt can also help keep blood pressure in a healthy range.
Having high blood pressure, or hypertension, significantly increases your risk for heart disease and stroke, the leading causes of death in the United States, according to the
CDC also emphasizes that getting at least 2.5 hours of moderate-intensity physical exercise per week is an effective way to keep blood pressure in a healthy range.
However, the recommendations are very general. What if there was a way to know exactly which type of exercise is best for your health situation?
Now new research published in the European Journal of Preventive Cardiology offers the first personalized advice on the most effective type of exercise to lower blood pressure and reduce the risk of heart attack or stroke.
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Meditation And A Relaxation Technique To Lower Blood Pressure
Several practices that help calm the mind can also lower blood pressure. All are types of meditation, which use different methods to reach a state sometimes described as “thoughtful awareness” or “restful alertness.”
But while researchers are now beginning to better understand how these mental changes affect the cardiovascular system, studying meditation has proved somewhat challenging. For one thing, some studies don’t include a good control treatment to compare with meditation. Second, the people most likely to volunteer for a meditation study are often already sold on meditation’s benefits and so are more likely to report positive effects.
Still, a number of well-designed studies show that meditation can modestly lower blood pressure, according to an American Heart Association scientific statement published in the journal Hypertension.
A related technique, designed to evoke the so-called relaxation response, was developed by Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine. The relaxation response is the opposite of the stress-induced fight-or-flight response. This self-induced quieting of brain activity has aspects of both transcendental meditation and mindfulness meditation.
Dr. Benson recommends practicing the relaxation response twice a day, for 10 to 20 minutes, similar to what other meditation experts recommend. Here’s how to do it.
How Exercise Lowers Blood Pressure
A strong heart and supple, healthy arteries help you maintain normal blood pressure. Exercise helps a lot on that front.
Aerobic exercise, such as cycling and running, can reduce your blood pressure up to 10 mmHg, Creswell says. Thats about as much as some medications. Strength training can also help reduce it by about 3 to 6 mmHg, he says. And its never too late to make a measurable difference.
GREAT WORKOUTS YOU CAN DO AT HOME:
In a 2013 study published in the journal Blood Pressure, researchers found that sedentary, older adults reduced their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic when they started following a regular cardio exercise routine.
For the best results, the American College of Cardiology and the AHA recommend aiming for three to four 40-minute exercise sessions at a moderate to vigorous effort level every week. A spin class, morning bike ride, or after-work jog easily get the job done. Its also a good excuse to get out there at least once or twice during the week as well as on the weekends.
Too slammed to carve out larger chunks of time? You can still help keep your blood pressure levels healthy by squeezing in short five to 10 minute bouts of activity.
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Is Your Exercise Intense Enough
The question isare you walking briskly so your pulse and breathing are intensified, or are you just taking an easy stroll? Brisk walking is moderate-intensity exercise, while an easy walking pace is light-intensity. One way to measure your walks is to wear a fitness monitor such as a Fitbit that notes continuous exercise sessions of at least 10 minutes at a pace fast enough for moderate intensity.
Many monitors also measure your heart rate to ensure you are in the moderate-intensity zone. These active minutes are totaled by such monitors so you can tell at a glance whether you are meeting the recommendations.
How Much Exercise Do I Need To Lower My Blood Pressure
Heres the daily movement prescription to keep your blood pressure at a healthy level.
Theres no way to avoid sounding alarmist about it: 46 percent of Americans now have hypertension, the number one risk factor for cardiovascular disease, according to revised guidelines by the American College of Cardiology and the American Heart Association Task Force on Clinical Practice Guidelines.
Exercise isnt the only answer, but a continuous workout regimen can lower blood pressure in the average by five to eight mmHg. University of Connecticut Blood Pressure Researcher Linda Pescatello, Ph.D. explains what that means for you and your blood pressure.
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Changes In Resting Systolic And Diastolic Blood Pressure With Exercise Training Intervention Of Different Exercise Duration Baseline Resting Bp Values Are Shown In Parenthesis The Changes Were Adjusted For Baseline Bp And Changes In Body Mass And Energy And Salt Intake *1 < 01 V Sedentary Control; *2 < 01 V 30 To 60 Min/wk Group
depicts the influence of exercise frequency on the hypotensive effects of regular exercise. The changes were adjusted for baseline BP, and changes in body mass and total caloric and salt intake. There were no obvious relations between exercise frequency per week and the magnitude of BP decreases with exercise training .