High blood pressure can lead to dangerous health risks such as a heart attack or stroke, so it is important to control and monitor it. According to the National Heart, Lung and Blood Institute, one in three adults in the United States has high blood pressure. Blood pressure tends to rise with age, but living a healthy lifestyle and exercising regularly can prevent your pressure from getting too high.
What is Dynamic Exercise?
Dynamic exercise consists of activities that require muscle and joint movement such as walking, running, cycling, swimming, weight training or even household chores, according to the University of Iowa Health Care. On the other hand, static exercise occurs when your joints do not move, yet they are working at a high intensity. For example, pushing against an object that does not move is a static exercise.
What is Blood Pressure?
Blood pressure is evaluated using two values. The systolic blood pressure is the pressure as the heart is contracting and pumping blood. The diastolic blood pressure is the pressure when the heart is relaxed and in between beats. Blood pressure is read as the systolic value over the diastolic number in millimeters of mercury (mmHg). The American Heart Association explains that high blood pressure usually does not have any symptoms, so it is important to have it checked. Ask your doctor how often you should have yours checked.
Effects of Exercise
Research has shown that exercise can lower your blood pressure or keep your blood pressure low if it is already at a normal level. According to the Mayo Clinic, "Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort." In other words, if your heart has to put in less effort to pump blood, the force on it and your arteries is less, thus lowering your blood pressure.
Benefits
Regular physical dynamic activity can lower your blood pressure and can often enable you to avoid taking blood pressure medications or other medical interventions. The Mayo Clinic explains that exercise can lower your systolic number by 5 to 10 mm of mercury. Exercise can also help with weight loss or weight maintenance. A healthy weight is another aspect of controlling your blood pressure. Keep in mind that the benefits of exercise on your blood pressure only last as long as you continue to exercise.
Considerations
If you already have high blood pressure or you are beginning a dynamic exercise program, talk to your doctor before you begin exercising. Be sure to start slowly and increase your intensity or duration gradually.
Aerobic exercise, activities that increase your heart rate such as cycling or running, are the types of exercise that control blood pressure. The Mayo Clinic recommends exercising 30 minutes per day most days of the week. Remember that minutes exercising accumulated throughout the day by parking farther from your destination or taking the stairs count too.
