Hypertension, more commonly known as high blood pressure, is a condition in which blood pressure is elevated. Elevated blood pressure is a result of your heart pumping harder to move blood through your body. The symptoms of this condition often go untreated and there are several lifestyle and hereditary factors that may cause it. One way to maintain a healthy blood pressure or lower blood pressure is by exercising regularly.
Blood Pressure
Blood pressure results from two internal forces and is reported using two numbers. One force, called systolic pressure, is a measure of how the heart pumps blood into the arteries and through the circulatory system. The second force, called diastolic pressure, is a measure of how arteries resist the blood flow. According to the American Nurses Association, a healthy reading is 120/80 or any other reading where the top number is at or below 120 and the bottom number is at or below 80.
The exact causes of high blood pressure are unknown but several factors contribute to this condition. Lifestyle factors such as smoking, lack of physical activity, and too much sodium in your diet can all raise blood pressure. A family history of high blood pressure, certain diseases and age and genetics can also affect blood pressure. Increasing your level of physical activity can lower high blood pressure.
Function of Exercise
A stronger heart can pump more blood with less effort, reducing stress on your arteries and lowering blood pressure. Exercise aids in fat loss which lowers blood pressure, sweating during exercise rids the body of excess sodium, while drinking water during exercise flushes toxins that restrict blood flow to the heart. Additionally, two major hormones--adrenaline and insulin--are regulated through exercise. By regulating adrenaline your body can better cope with stress, maintain consistent blood sugar levels, and control blood pressure. Insulin regulation is important because an excess of insulin causes sodium retention which leads to fluid retention and high blood pressure.
Exercise Types
Any type of physical activity can help lower high blood pressure. Try flexibility exercises like static stretching, yoga or Pilates, which enhance the movement of muscles and joints and can be used in both the warm-up and cool-down portions of any other exercise program. Aerobic exercise, known as cardiovascular exercise, like running, walking, jogging and swimming strengthens the muscles and promotes cardiovascular endurance. Anaerobic exercises use resistance, such as lifting weights, squatting, using resistance bands, and pull-ups, to increase muscle size and strength. Flexibility exercises increase blood flow to your heart, aerobic exercises improve your heart's oxygen supply and anaerobic exercises strengthen the vessels and valves that support your heart. A good combination of all three types of exercise will work to your heart's benefit, and improve your blood pressure.
Time Frame
Regular physical activity--30 or more minutes each day--makes your heart stronger. On average, it takes two to three months for exercise to take effect and the benefits only last as long as you remain active.
Considerations
Play it safe when beginning any new exercise regime by warming up and gradually building intensity. Monitor your progress and talk to your doctor if you would like more frequent pressure readings. Stop exercising and seek medical attention if you experience chest pain, excessive fatigue, acute shortness of breath, dizziness or other similar symptoms.
References
- American Nurses Association: If You Have High Blood Pressure
- American Heart Association: Shake Your Salt Habit
- "Personal Nutrition"; Marie A. Boyle, Sara Long; 2010
- American Heart Association: High Blood Pressure Statistics
