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?
Breathing Exercise To Lower Blood Pressure
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What To Do When Exercise Isnt Enough
As youve heard a million times, you cant out-exercise a bad diet. Thats especially true regarding heart health. Too much boozethats two drinks a day for men one daily for womenespecially binge drinking, can raise your blood pressure, as can too much salt if youre sodium sensitive .
Eating a Mediterranean-style diet rich in fruits and vegetables, olive oil, nuts, fish, and whole grains and low in processed foods and red meat can be particularly helpful for lowering diastolic blood pressure, research shows.
If your genetic hand isnt exactly all aces, you might find yourself with elevated blood pressure despite your best diet and exercise habits. If thats the case, your doctor can help you bring it down with medication.
Some meds can make exercise harder or interfere with your training, so work carefully with your doctor to find the right drug and dosage that works best for you, Creswell says.
There are a variety of medications available, and its an art and science to find the right one for each person, he says.
Beta blockers lower blood pressure as well as heart rate and exercise capacity and are often bothersome for athletes, he says. Generally speaking, athletes should also avoid diuretics, since they can cause dehydration and raise your risk of heat-related illness. ACE-inhibitors and calcium channel blockers are probably the most prescribed choices in the athletic population, Creswell says.
High Blood Pressure Recommendations
The American Heart Association says, “If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity three to four times per week.” The Canadian Hypertension Education Program offers the same recommendations.
While aerobic exercise such as brisk walking was still a top recommendation because it has the most effect, they also included dynamic strength exercise.
Their recommendation for an exercise regimen is “a combination of 30 min or more per day of moderate-intensity aerobic exercise on most, preferably all, days of the week and dynamic resistance exercise 2 to 3 days per week to total 150 minutes or more of exercise per week.”
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How To Do Strength Exercises For Lower Blood Pressure
The UK NHS recommendation for optimal health is to do strength exercises which work all the major muscles, such as legs, hips, back, abdomen, chest, shoulders and arms. The American Heart Association suggests it should be moderate to high intensity strength exercise.
How much and what kind of strength training you should do depends to some extent on your existing health and fitness. As such, its advisable to consult a doctor or health or exercise professional about this. You can also see the Step 5 online resource page for more information on strength training.
One advantage of strength training is that it can be tailored to your specific bodily needs, and so it can be a very useful means of exercising if you have limited mobility in some way.
Beyond Exercise: The Dash Diet
The DASH diet has been shown to lower systolic blood pressure . Studies have shown a DASH diet can reduce systolic blood pressure by as much as 14 points. The DASH diet is rich in fruits, vegetables, and low-fat dairy products and is 2,000 calories a day. DASH is also low in saturated fat, cholesterol, and total fat.
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What Causes Increases In Blood Pressure
Even if youre being treated for high blood pressure, your pressures will still rise after exercising. Walking, taking the stairs, and even lifting or moving supplies will all cause the blood pressure to increase. How much the pressure rises depends on how high it is to begin with and how conditioned your cardiovascular system is.
In other words, the better shape you’re in, the less your blood pressure will rise with increased physical activity. People who are in shape have to work harder to cause the same increases that occur with less work in out-of-shape people.
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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.
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Try A Heart Rate Watch
Gadgets can help you focus and stay on target. Heart rate watches let people quickly assess their pulse rate. To use one: Apply the band that comes with it onto your chest underneath your shirt. You can see your actual heart rate as you work out by looking at the watch during exercise. This is an accurate measurement and is a good alternative to taking your pulse manually. Optimal training zones for pulse rate vary significantly. Ask your doctor to recommend the best target heart rate zone for you.
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High blood pressure, also called hypertension, is a common health problem. It happens when there is an excessive long-term force of blood applied to the artery walls leading to heart diseases. The more blood your heart pumps and the narrower your arteries are, the higher the pressure will be. Initially, high blood pressure has no noticeable symptoms and thus often goes undiagnosed. If left untreated for a long time, it can lead to the risk of heart attacks and strokes.
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Six Ways To Lower Your Blood Pressure With Exercise
Vary the type of ‘aerobic’ exercise so that you work different muscles groups but also to maintain interest and motivation.
Try a mixture of:
1. Fast walking for 40 minutes. Add in some short inclines to get your heart rate up and moderately out of breath. Keep it interesting by varying your route.
2. Cycling for 40 minutesCycling on safe roads or on a stationary exercise bike. Vary the intensity on the exercise bike or add in a few inclines or increase your speed to get your heart rate up.
3. Swimming for 30-40 minutesAny stroke is fine, provided you work hard enough to get out of breath and raise your heart rate. Once you get fitter, add in a few short bursts of faster swimming to keep your heart rate up.
4. Aerobic exercise classes for 30-40 minutesAlways warm up first to prevent injuries and remember to go at a pace that suits you. Start at the back of the class and don’t be afraid to stop to rest. Moderate exercise, where you can still hold a conversation, is enough to get the blood pressure lowering benefits.
5. Racquet sports for 60 minutesGives the same benefit as long as you keep the intensity at a relatively constant level. It’s not so easy to maintain a steady increase in heart rate and breathing as there are usually frequent short bursts of more explosive activity. Just rallying with your partner rather than a competitive game is more likely to give you a steady workout.
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.
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Eat A Dash Diet: 11 Points
A DASH-style diet does it all: protects your heart, piles on the fruits and veggies, and cuts unhealthy carbs. Its not only low in saturated fat, sugar, and salt, its also rich in nutrients like potassium, magnesium, calcium, and fiber.
Plus, DASH works for omnivores or vegetarians.
for our chart of DASH serving sizes and other tips.
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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.
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