High blood pressure can lead to serious health issues, including a heart attack, stroke or kidney failure. Exercise can often control or maintain your blood pressure without the need for medications. The Mayo Clinic explains that regular physical activity can lower your systolic blood pressure by 5 to 10 millimeters of mercury, which is as effective as some medications.
Blood Pressure Guidelines
Blood pressure is read as the systolic number over the diastolic value. The systolic number is the pressure as your heart is beating to pump blood and the diastolic number is the pressure between beats.
According to the National Heart, Lung and Blood Institute, a normal blood pressure for adults is less than 120 mm Hg systolic and less than 80 mm Hg diastolic. Prehypertension is a systolic value between 120 and 139 mm Hg or a diastolic pressure between 80 and 89 mm Hg. Hypertension is a systolic number of 140 mm Hg or higher or a diastolic pressure of 90 mm Hg or greater.
Benefits of Exercise
Exercise and physical activity are an essential component of a healthy lifestyle. Regular physical activity and maintaining a healthy weight can help prevent chronic health diseases as well as control and lower blood pressure. Exercise controls and lowers your blood pressure by strengthening your heart. A stronger heart is able to pump blood through your body more efficiently. Stress can also cause high blood pressure, and working out is a valuable way to manage and relieve your stress.
Exercise Types
While strength training and flexibility are important aspects of a successful exercise program, it is cardiovascular activity that can best manage or lower your blood pressure, according to the Mayo Clinic. Cardiovascular exercise is any activity that increases your heart rate. Even moderately intense physical activities, such as walking, gardening or other household chores, are beneficial. Choose activities that you enjoy so that it is easier to stick with a consistent workout routine.
Time Frame
The American Heart Association recommends getting 30 minutes of moderately-intense physical activity five days a week, or 150 minutes each week for health benefits. You can break your workouts into smaller sessions throughout the day as well to ensure you are staying active throughout the day or to fit exercise into a busy schedule.
Regular exercise can control and lower your blood pressure, but only for as long as you to continue to exercise. In other words, the benefits stop when you stop.
Considerations
Work closely with your physician if you are beginning an exercise program or already have high blood pressure. High blood pressure often does not have any signs or symptoms, so it is important to check your blood pressure regularly.
To maximize your physical activity, make an effort to add exercise into your daily routine beyond your gym sessions. Take a walk during your lunch break, perform push-ups or squats during TV commercials or plan a weekend hike with friends.
