According to the Centers for Disease Control, one in three adults in the U.S. suffers from hypertension, or high blood pressure. Hypertension was a primary or contributing cause of death for 326,000 Americans in 2006. Estimated costs of healthcare services, medications and missed work due to hypertension total $76.6 billion in the U.S. for the year 2010. Lifestyle changes, including regular exercise, are often recommended to patients with hypertension. Jogging can provide a number of health benefits to the hypertensive patient.
Cardiovascular Effects
With age, according to the Merck Manual, the heart enlarges and the muscular walls of the heart thicken. This reduces the ability for the heart to expand and pump more blood as needed in response to physical exertion. The blood vessel walls also become less elastic with age. A loss of resilience in the vessel walls is a contributing factor in age-related hypertension. The Merck Manual stresses that many of the effects of aging on the cardiovascular system can be reduced by regular exercise. Jogging is form of exercise that specifically targets the cardiovascular system.
Body Weight Effects
The connection between excess weight and high blood pressure is well-established. A study published in the January 1998 "Annals of Internal Medicine" followed more than 82,000 nurses over 20 years. Among this population, the authors found that even modest adult weight gain substantially increased the risk of hypertension. Weight loss among this group was associated with a reduced risk of hypertension.
It is probably no coincidence that longtime jogging enthusiasts tend to be thin. A 160-lb. person can be expected to burn calories at a rate of 584 per hour of jogging according to MayoClinic.com. The formula for weight loss is simple: Burn more calories than you consume. Jogging can certainly enhance the calorie-burning portion of the equation.
Blood Lipid Effects
Blood lipids, including triglycerides, LDL, or "bad," cholesterol and HDL, or "good" cholesterol exist in varying quantities and ratios among individuals. A bad mix of these lipids can lead to plaque formation in blood vessels, contributing to hypertension and other cardiovascular complications. Exercise has been shown to improve lipid profiles. A study published in the December 1990 "International Journal of Sports Medicine" looked at jogging specifically and found that men were able to achieve significant improvements in their blood lipid profiles in as little as four months when jogging for two hours each week.
Bottom Line
There are numerous reports in the medical literature on the positive effects of jogging on blood pressure. An extensive review published in the "Clinical Journal of Sports Medicine" in July 1998 looked at 39 previous studies of the effects of walking or jogging on hypertension. These studies showed average reductions in systolic blood pressure and diastolic blood pressure of 13 and 18 mm/Hg, respectively, in hypertensive patients.
Warning
Jogging may not be appropriate for someone with severe arthritis. For previously sedentary, elderly or obese individuals, jogging may be too intense; walking might be a better initial choice. Anyone with a known medical condition such as hypertension should discuss appropriate exercise strategies with a healthcare provider prior to embarking on a new exercise program like jogging.
References
- Centers for Disease Control and Prevention: High Blood Pressure Facts
- Merck Manuals: Effects of Aging
- "Annals of Internal Medicine;" Body Weight, Weight Change, and Risk for Hypertension in Women; Z. Huang, W. Willett, J. Manson, et al; January 1998
- "International Journal of Sports Medicine;" Effects of Self-Monitored Jogging on Physical Fitness, Blood Pressure and Serum Lipids: A Controlled Study on Sedentary Middle-Aged Men; E. Suter, B. Marti, A. Tschopp, et al; December 1990
- "Clinical Journal of Sports Medicine;" How Effective is Exercise Training for the Treatment of Hypertension; R. Petrella; July 1998
