Blood Pressure After Exercise
Depending on your resting blood pressure, your blood pressure may be higher than 120/80 after exercise. This idea sometimes confuses people who are being treated for hypertension , especially because exercise is recommended as a way to lower blood pressure.
It is true that getting regular exercise can help you get your blood pressure into a healthy range. But this is a long-term effect of exercise, not an immediate effect.
Physical activity often increases blood pressure. This is a natural result of the body’s autoregulation in response to increased blood demand from the muscles.
In order to meet the increased blood demand, the heart has to pump faster and harder, pushing a larger volume of blood into the fixed space of the blood vessels. Because arteries cannot expand very much to accommodate this extra blood, the blood pressure will temporarily rise.
Which Exercises To Avoid If You Have High Blood Pressure
In general, it’s safe to exercise when you have high blood pressure. In fact, it’s encouraged, as physical activity can help strengthen your heart and naturally lower blood pressure.
A healthy exercise routine will contain a combination of aerobic, strength training, and stretching exercises. However, those with high blood pressure should focus on gentle to moderate aerobic exercises to help build up their heart health.
You should avoid physical activity that raises your heart rate very quickly. These can include:
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Weight lifting. Weight lifting can also trigger an effect known as the Valsalva maneuver, which happens when you exert strain and hold your breath. This maneuver has been found to create spikes in blood pressure¹, creating a potentially dangerous situation for those who already have high blood pressure.
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Sprinting. Sprinting requires you to use a lot of energy very quickly. That means your heart has to do a lot of work suddenly, which could put a lot of strain on an organ that may already be under stress due to a lack of oxygen and nutrients.
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Squash. This is another intense activity to avoid when you have high blood pressure. One study found that squash can increase the risk of arterial rupture², so those with high blood pressure should reconsider squash.
These three activities require you to exert a lot of energy very quickly, spiking your blood pressure. They can increase your risk of heart attack, stroke, and other serious medical emergencies.
High Blood Pressure And Exercise
Exercise is integral in the treatment of high blood pressure because it strengthens the heart, reduces stress and promotes weight loss. It is generally safe to exercise while on blood pressure medication, and doctors often prescribe both medication and exercise to treat hypertension. If you are already taking medication for high blood pressure, adding regular exercise may help you to lower the dose. That said, before starting an exercise program while taking any type of medication, ask your doctor if exercising will make the medication work differently if your medication will affect your body’s reaction to exercise.
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High Blood Pressure During And After Exercise May Be Associated With Heart Disease Later In Life
Higher blood pressure during exercise and delayed blood pressure recovery after exercise are associated with a higher risk of hypertension, cardiovascular disease, and death among middle-aged to older adults, researchers are reporting. The findings underscore the importance of monitoring your blood pressure during midlife and following a healthy lifestyle that includes regular physical activity, they say.Researchers have known for some time that blood pressure responses to exercise are significant markers of heart disease and risk of death among young to middle-aged adults. However, few studies have examined the associations of midlife blood pressure responses to submaximal exercise with the risk of cardiovascular outcomes and mortality in later life.In the study, researchers evaluated the association of blood pressure changes and recovery with indicators of preclinical disease among participants from the Framingham Heart Study . They then followed these participants to assess whether these blood pressure changes were associated with the risk of developing hypertension, cardiovascular disease or dying. They found that higher blood pressure during submaximal exercise was associated with a greater risk of developing hypertension. The study, funded by NHLBI, appeared in the Journal of the America Heart Association.
A Note About Hot Tubs And Saunas
People with high blood pressure should be able to tolerate saunas well as long as their blood pressure is under control. If you have high blood pressure and have any concerns about hot tubs and saunas, consult your healthcare professional for advice.
Heat from hot tubs and saunas cause blood vessels to open up . Vasodilation also happens during normal activities like a brisk walk.
- If your doctor has told you to avoid moderate exercise, you should also be careful when considering hot tubs and saunas.
- People with high blood pressure should not move back and forth between cold water and hot tubs or saunas as this could cause an increase in blood pressure.
- Drinking alcohol and using a sauna isn’t a good combination either, so don’t mix the two.
Learn more
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Exercise And Heart Failure
The ability to perform aerobic exercise depends on the capacity of the heart to increase the quantity of blood that sends to the muscles and the ability of the muscles to take out the oxygen molecules from the blood. Large skeletal muscles have increased oxygen demands because they are involved to more strenuous tasks like walking, maintaining posture of your body or weightlifting.Age, gender and physical status can modify the response to exercise.
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How Can You Prevent Hypertension
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Being Inactive Is Bad For Your Health
People who aren’t physically active are much more likely to have health problems, like heart attack and stroke. On the other hand, regular physical activity helps to lower blood pressure, control weight and reduce stress.
For overall health benefits to the heart, lungs and circulation, get regular aerobic activity using the following guidelines:
- For most healthy people, get the equivalent of at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking.
- You can break up your weekly physical activity goal however you like. An easy plan to remember is 30 minutes a day on at least five days a week. But shorter sessions count, too.
- Physical activity should be spread throughout the week.
- Include flexibility and stretching exercises.
- Include muscle-strengthening activity at least two days each week.
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How Do I Calculate My Heart Rate
To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it’s at rest. The best time to find your resting heart rate is in the morning after a good night’s sleep and before you get out of bed. Typically, an adults resting heart rate is 60-100 beats per minute. However, for people who are physically fit, it’s generally lower. Also, resting heart rate usually rises with age.
- The best places to find your pulse are the wrists, inside of your elbow, side of your neck or top of your foot.
- To get the most accurate reading, put your finger over your pulse and count the number of beats in 60 seconds.
Be Smart About Strength Training
Strength training can be good for your blood pressure, too. But don’t lift heavy weights. Learn from a pro what you need to do, and don’t hold your breath.
âAlways use lower resistances and higher repetitions, and always exhale on muscle exertion,â Bryant says.
Here’s why: Blood pressure naturally goes up while you’re exercising, but holding your breath and doing more intense resistance training tend to raise blood pressure even further, Beckerman says. If you have high blood pressure readings to begin with, it makes sense to avoid activities that cause big increases in blood pressure.
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When To See A Doctor
High blood pressure typically does not cause symptoms. Only a test, which is quick and painless, can give blood pressure readings.
A person can go for routine blood pressure tests at a local clinic or monitor their blood pressure at home with a testing unit.
If readings are high, the first step is to try lifestyle changes. A person will then have to check their blood pressure regularly to determine whether the changes are effective. If blood pressure readings remain high, consult a doctor.
Anyone who does not know whether their blood pressure is within the normal range should see a doctor for a test, especially if they also experience headaches and nausea. These can be rare indications of high blood pressure.
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What Is Blood Pressure
Blood pressure is a measure of how much pressure there is in your circulatory system. The circulatory system is complex. For our purposes in this article, you can think of it as a system of tubes, your arteries and veins, and a pump, your heart.
There are two numbers in a measure of blood pressure. The first number, called systolic, is the pressure on the system when the heart pumps, and the second number, called diastolic pressure, is the pressure on the system when the heart relaxes. The higher the number, the more pressure on the system. The more pressure on the system, the harder the heart is working.
Because the first number is the pressure on the system when the heart is actively pumping, this number is always higher than the second number, and it can go much higher safely, during exercise. Because the second number is the pressure during relaxation on the system, it doesnt go quite so high, and its more problematic if that number becomes chronically elevated.
Increasing Physical Activity And Exercise
Many people have jobs that involve sitting for long periods. In their free time, a person may also prefer sedentary activities, such as watching television or playing computer games. Some studies have found a link between a sedentary lifestyle and hypertension.
One of the best ways to prevent or resolve hypertension is to be as physically active as possible.
A investigated the immediate effects of exercise on blood pressure. The analysis, which included 65 studies, found that blood pressure readings were significantly lower following exercise.
This reduction was greater in:
- people who were already physically active
- people who did not take medication to control hypertension
Physical activity can also help with losing weight, and losing of body weight can help lower blood pressure, according to the National Heart, Lung, and Blood Institute.
In terms of the intensity of exercise, have found that intense and moderate physical activity are equally effective at reducing blood pressure. This means that a person may still benefit from shorter or less intense exercise sessions.
While any amount of physical activity is helpful, the official recommendations for adults are:
Aerobic activity, such as walking or running:
- A person should do at least 150â300 minutes of moderate activity or 75â150 minutes of vigorous activity per week.
Muscle strengthening:
- A person should work to strengthen all major muscle groups on 2 or more days per week.
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