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.
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Exercise Could Lower High Blood Pressure Risk
Physical activity specifically in your leisure time could help keep your blood pressure at a healthy level, research in the American Heart Association journal Hypertension suggests. According to the study:
- People who exercised more than four hours per week in their leisure time had a 19 percent lower risk of high blood pressure than people who didnt exercise much.
- Physical activity at work was not linked to a lower risk of high blood pressure.
Researchers pooled results from 13 studies on the effects of physical activity on blood pressure. The studies involved 136,846 people in the United States, Europe or East Asia who initially had healthy blood pressure. More than 15,600 later developed high blood pressure during follow-up periods ranging from two to 45 years.
Exercise And Physical Activity To Lower Blood Pressure
Exercise helps maintain healthy blood pressure because it keeps your heart strong. A weak or sick heart has to work harder in order to pump out blood. Artery conditions like atherosclerosis are often associated with higher blood pressure readings because the arteries are less flexible.
Some studies have shown that regular exercise can reduce systolic blood pressure by four to nine mmHg, which is as successful as the results achieved with some blood pressure-lowering medications.
Although exercise can benefit blood pressure, already having high blood pressure may prevent you from certain activities due to too much added stress onto the heart. Below you will find a chart outlining how different blood pressure readings affect your ability to exercise.
| Blood pressure reading |
|---|
| Do not begin any activity and speak to your doctor. |
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The Effects Of Cardio On Blood Pressure
Researchers did a lot of work on how cardio affects blood pressure, all meant to answer different questions.
Fortunately, at this point, the research isnt asking does cardio lower blood pressure? Its very clear that it does.
One study wanted to answer the question of to what extent can cardio lower your blood pressure in the elderly who have high blood pressure?
They found that a single workout lowers blood pressure by between 5-7 mm hg. So if your regular blood pressure is 140/90 mm hg, a single workout can lower it down as low as 133/83 mm hg. Not bad. And the effects last for 24 hours afterwards.
This drop in blood pressure after exercise is called post exercise hypotension .
Another study wanted to compare the effects of steady training against interval training . In both cases, the results were more in favour of steady state training. In the group that did steady state, both their systolic and diastolic blood pressure fell by 4-8 mm hg. The group that did interval training had a drop of 5-6 mm hg, but only in the diastolic blood pressure.
The Good Exercises For Lowering Blood Pressure
According to the health experts at the charity Blood Pressure UK, the best exercises for lowering your blood pressure are aerobic exercises such as cycling, brisk walking, swimming, dancing, gardening, tennis, and jogging. “Aerobic exercises are repetitive and rhythmic movements which get your heart, lungs, blood vessels and muscles working,” the experts explain. “They use the large muscle groups of your body, such as those in your legs, shoulders and arms. Walking, jogging, swimming, dancing and heaving gardening, such as digging, are all aerobic activities.”
But the site also notes some exercises that aren’t so good at lowering your blood pressure, such as
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Exercise For People With Low Blood Pressure
Also check with your doctor before starting a new exercise program if you have low blood pressure . Exercise especially exercise that involves sudden changes in posture can trigger symptoms, including dizziness, blurred vision, and nausea.
That doesnt mean you shouldnt exercise if you have low blood pressure. In fact, exercise can also be beneficial in treating hypotension, as it helps improve blood circulation.
If you have low blood pressure, opt for moderate activities that dont involve bending and rising quickly to an upright position.
A spike or drop in blood pressure during exercise can be a sign of a medical condition.
Why Does My Blood Pressure Drop After Exercise
After a workout, blood tends to pool in the extremities, meaning less blood returning to the heart and a decrease in blood pressure. Also, the blood vessels near the skin surface widen to help release heat, causing a drop in blood pressure as well. Let your healthcare provider know if you feel dizzy or lightheaded during exercise, as it could indicate an underlying condition.
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How Long Does It Take To Lower Blood Pressure With Exercise
Fortunately, this is fast. Blood pressure is reduced almost immediately after cardio, and this effect can last up to a day.
However, like your medications, you have to do cardio 4-6 times per week for the blood pressure reductions to be maintained. You stop your cardio, your blood pressure goes back up.
Fortunately, with strength training, thats not the case. You can take several weeks, up to a couple months off from strength training, and your blood pressure will still stay low.
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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The Effects Of Weight Training On Blood Pressure
Typically, when medical professionals tell you that you should exercise for high blood pressure, they mostly refer to cardio, so cardio has been extremely well studied. Strength training, on the other hand, not as much. Nonetheless, over the last couple of decades, the research on strength/weight training has been mounting, and a lot of questions are being answered.
Although there is more research available on aerobic exercise , and theres more agreement between studies, with weight training, there is some conflicting research. Yet, in the studies that show a positive effect on blood pressure from weight training, the drops are larger than with cardio.
In one study, a group of elderly people with high blood pressure exercised under 2 different conditions. In one condition, they did weight training with 50% of their maximal weight, and in the second condition, they exercised at 80% of the maximal weight. The exercises were identical. When they exercised at 50% of their maximum, their blood pressure was reduced by 23/7 mmHg. But at 80%, their blood pressure was reduced by 33/15.
Heres another cool effect of weight training: according to some studies , even in the cases when strength training doesnt decreased blood pressure at rest, it does minimize the rise in blood pressure during cardio.
Original source: here.
Again, its still in its infancy, and much more research is necessary, but for a very small time investment, the payoff in results can be very impressive.
Tips For Getting More Active
Some people find it difficult to find the time to be active, or you may find it hard to keep active for 30 minutes in one go. Keep moving, stick with it, and remember even a little can make a difference. Just do what you can, and use these tips to get started.
Start smallSet yourself small goals that add up. To get started, split your 30 minutes into two 15-minute or three 10-minute sessions. This will help you build up your strength and get used to your new activity. Build up to the full 30 minutes over a few weeks.
Find a training buddyIf you find the idea of being active boring, get other people involved. Ask your family and friends, or even a colleague. Exercise can be a lot more fun with other people.
Find an activity you enjoyThe main thing is to enjoy what youre doing. If exercise feels like punishment, youre more likely to give up. If you find something you like doing, youll soon see the benefits, and youre more likely to keep going.
Set goals which arent about your bodyWorking towards a goal that means something to you can keep you interested in what youre doing, getting you fitter in the process. For example, running a mile or entering a competition, it doesnt matter what it is, as long as it keeps you motivated.
Find something within your budget
Use these ideas to get you started
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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.
How Does Weight Training Work To Lower Blood Pressure
As mentioned earlier, not as much is known about strength training as about cardio in relation to strength training, but from the little we do know, the primary mechanism by which strength training reduces blood pressure is also through reduced thickness of the artery wall, according to one study.
There are likely other mechanisms at work, but were not yet sure what they are. After all, what is it about strength training that makes the effects last when someone takes a 14-week break from it, but with cardio the effects are gone after 1 day? There has to be more at play.
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Control Your High Blood Pressure With Exercise
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High blood pressure affects nearly 70 million adults, and only about half of those people are able to keep their high blood pressure under control. High blood pressure can lead to more serious cardiovascular complications, stroke and even death.
The good news is that it is possible to control your blood pressure with the help of regular monitoring by your doctor, medication and/or regular exercise.
Understanding the numbers
Blood pressure is recorded as two numbers written as a ratio. The top number, called systolic blood pressure, is the measurement of the pressure in the arteries when the heart beats. This is also the higher of the two numbers. Diastolic blood pressure is the lower number, and it measures the pressure in the arteries between heartbeats, or when the heart muscle is at rest.
The American Heart Association defines blood pressure categories as follows:
Normal: Systolic less than 120 and diastolic less than 80Prehypertension: 120-139 systolic or 80-89 diastolicHigh blood pressure Stage 1: 140-159 systolic or 90-99 diastolicHigh blood pressure Stage 2: 160 or higher systolic or 100 or higher diastolicHypertensive Crisis : Systolic higher than 180 or diastolic higher than 110
Keeping your blood pressure under control with exercise
If you currently have normal blood pressure, staying active will help keep your blood pressure at a normal level and can help prevent blood pressure-related health problems.
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.
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How Much Exercise To Lower Blood Pressure
For about two decades, the FITT Principle has been the standard of healthy and sustainable physical activity. Pescatello says the FITT recommendation for people with hypertension is an excellent guide for aerobic and resistance training. It goes like this:
Frequency: Aerobic: 5-7 days per week resistance: 2-3 days per weekIntensity: Aerobic: moderate resistance: 60-70 percent of 1-rep maximum Time: Aerobic: At least 30 minutes resistance: 2-4 sets of 8-12 reps for each major muscle groupType: Aerobic: Prolonged, rhythmic activities using major muscle groups resistance: resistance machines, free weights, or bodyweight
Exercises For Controlling High Blood Pressure
Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure. As per studies, regular exercising and physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg. However, Its important to be consistent because if you stop exercising, your blood pressure can rise again. The exercises for controlling high blood pressure include-
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How Cardio Works To Lower Blood Pressure
In the previous section, we learned that cardio is an effective form of exercise for high blood pressure. If thats good enough for you, and you dont care about the mechanisms, you can skip this section. But if youre my geeky friend, and you want to know, keep reading.
Currently, there are 3 known potential mechanisms by which cardio lowers blood pressure.
Mechanism #1: Increased Arterial Diameter
In someone who has high blood pressure, one layer of the artery, called the intima media gets thicker. Like a muscle gets thicker from strength training, so too does this layer of the artery as a result of high blood pressure. Here is an anatomical diagram of what the intima media looks like.
One study found that the thickness of the intima media decreases as a result of cardio. As a result of decreased thickness, the diameter increases.
Mechanism #2: Increased Bioavailability of Nitric Oxide
Nitric oxide is a molecule inside the body that helps open up blood vessels. We all have it, but those with high blood pressure simply cant use it.
One study found that aerobic exercise re-sensitizes the cells to nitric oxide, so it can exert its artery-widening effects again.
Mechanism #3: Increased Baroreflex Sensitivity
Dont let your brain shut off when you read the word baroreflex. In typical Igor-fashion, I wont leave you hanging there with terminology you dont know.
Likewise, baroreceptors are found in arteries, and they send information to the nervous system about pressure.
Should I Exercise With High Blood Pressure
High blood pressure increases your risk of life-threatening problems such as kidney failure, heart attacks and heart attacks. More than 200 million Indians suffer from hypertension and its incidence increases with age, affecting 50% of people over 60, according to World Health Organization. Exercise is one of the best ways to prevent and control high blood pressure. Except for any physical condition that prohibits exercise, you should incorporate in your life regular physical activity appropriate to your condition.
Get Medical ApprovalThe Mayo Clinic suggests getting medical approval for exercise if you have high blood pressure. Other factors that make a check-up a good idea include having more than 50 years in women and more than 40 in men, a history of heart attacks, a family history of heart problems before 55, being a smoker, being obese and have a chronic health problem, such as high cholesterol. You should also see the doctor if you are not sure of your health status.
Time Frame to See ResultsIt does not take years of work to notice a difference in your blood pressure. You can experience the beneficial effects of exercise in just one month after you start, and most people notice a benefit in the first three months. You will only reap the benefits of exercise to lower the pressure while you continue practicing.
References:
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Exercise And Blood Pressure: How Are They Linked
In short, blood pressure is an indicator of how much force the heart needs to beat with in order to get blood moving around the body. A blood pressure reading is given as two numbers: systolic over diastolic . Someone with two consecutive readings higher than 140/90 is categorised as having high blood pressure, and is at increased risk of heart disease and stroke.
Inactivity is often a contributing factor in high blood pressure. So, when treating hypertension, a doctor may well encourage someone who leads a sedentary lifestyle to try and raise their activity levels.
The heart is a muscle, and aerobic exercise helps to keep it healthy and functioning normally. When someone exercises, their heart will beat faster and with more force and when they stop, their heart rate will return to normal. Over time, if someone with high blood pressure continues to exercise regularly, their resting heart rate will gradually decrease, because their heart will become stronger and more efficient at pumping blood. This means that their heart wont have to pump with as much force, and their blood pressure will lower.