Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress levels. A healthy weight, a strong heart and good control over emotional health are all beneficial for maintaing a normal blood pressure range. Regular physical activity promotes weight loss, decreases stress, and makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.
Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, even small increases in exercise participation is enough to reduce the need for blood pressure medication.
If your blood pressure is at a desirable level — less than 120/80 mmHg — exercise can help prevent unwanted increases as you age. Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure.
But to keep your blood pressure low, exercise must be maintained on a regular basis. It takes about one to three months of regular participation in physical activity to have an impact on blood pressure. The benefits last only as long as you continue to exercise.
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Aerobic activity can be an effective way to control high blood pressure. But flexibility and strengthening exercises such as Yoga, Pilates, or lifting weights are also important parts of an overall fitness plan. You don't need to spend hours in the gym every day to benefit from aerobic activity. Simply incorporating moderate physical activities into your daily routine will help.
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The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, OR a combination of moderate and vigorous activity. Aim for at least 30 minutes of aerobic activity most days of the week.
Exercise Recommendations & Guidelines
Any physical activity that increases your heart and breathing rate is considered aerobic activity including:
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Household chores, such as mowing the lawn, raking leaves, gardening or scrubbing the floor
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Active sports, such as basketball, tennis, or football
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Climbing stairs
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Walking
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Jogging
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Bicycling
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Swimming
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Dancing
Performing these types of activities is highly beneficial in reducing blood pressure at rest and is recommended to be done 30 minutes, 3 - 4 days a week.
AEROBIC ACTIVITY
Dynamic resistance exercise is the movement of large muscle groups against an opposing force. The purpose of performing this type of activity is to continuously increase muscle mass and strength.
An example of dynamic resistance exercise includes weight lifting with either free weights or with equipment machines.
It is recommended to perform 8 - 10 resistance exercises 2 - 3 days a week.
DYNAMIC RESISTANCE ACTIVITY
Those with stage 2 hypertension, blood pressure that is ≥ 160 systolic mmHg/100 diastolic mmHg should consult with a physician to have a pre-participation examination to avoid unwanted complications.
EXERCISE LIMITATIONS
References:
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Ghadieh, A. S., & Saab, B. (2015). Evidence for exercise training in the management of hypertension in adults. Canadian Family Physician Médecin De Famille Canadien, 61(3), 233-239.
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Mayo Clinic Staff. (2015, August 6). Exercise: A drug-free approach to lowering high blood pressure. Retrieved November 1, 2016, from http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
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Physical Activity and Blood Pressure. (2014, August 4). Retrieved November 1, 2016, from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp#.WBkvUzKZMUs
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Swain, D. P. (2014). ACSM's resource manual for Guidelines for exercise testing and prescription (7th ed.). Philadelphia: Wolters Kluwer Health/Lippincott Williams& Wilkins. 209
Exercise for you:
It is important to participate in exercise that is the most cohesive and enjoyable for your lifestyle. Participating in activities that are both enjoyable and physically active results in long term adherence and acceptance to exercise.
If you can't set aside 30 consecutive minutes of the day, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.
Also, if you sit for several hours a day, try to reduce the amount of time you spend sitting. Research has found that too much sedentary time can contribute to many health conditions. Aim for five to 10 minutes of low-intensity physical activity — such as getting up to get a drink of water or going on a short walk — each hour. Consider setting a reminder in your email calendar or on your smartphone.
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The greatest benefits and reductions in blood pressure are seen in those who combine both aerobic and resistance exercises into their weekly physical activity, however, participating in either type of exercise is more beneficial than none. So get up, get out, and get active!
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