About Blood Pressure
Blood pressure is the force required to push blood through the veins and arteries. Normal resting blood pressure is between 110/70 and 120/80. The higher number is the systolic number--the pressure in the blood vessels as the heart contracts. The lower number is the diastolic number--the pressure in the blood vessels as the heart relaxes. Readings between 125/85 and 140/90 are considered borderline high and readings over 140/90 are considered high blood pressure or hypertension. It is possible for either the systolic or diastolic numbers to be normal while the other is high. Hypertension is preventable and reversible with simple lifestyle changes and, according to the Mayo Clinic, exercise is an effective, drug-free way to lower high blood pressure.
Exercise and Blood Pressure
During aerobic exercise heart rate and breathing increase to match the body's increased demand for oxygen. The systolic blood increases, slightly, as the heart rate increases while the diastolic blood pressure stays the same, or even drops. These changes in blood pressure and slight and temporary and blood pressure should return to normal once exercise stops. Static exercises, like weight lifting, may cause both the systolic and diastolic pressures to rise as muscle contractions constrict the blood vessels. This rise in pressure is also temporary and should return to normal once the resistance exercise stops. But while exercise does cause a temporary rise in working blood pressure, it actually lowers resting blood pressure.
Stroke Volume
Regular aerobic exercise strengthens the heart and increases something called stroke volume. Stroke volume is the amount of blood pumped with each contraction. The more blood you pump, the less often your heart has to pump. The less often your heart pumps, the lower the pressure in your veins and arteries. In people with hypertension, according to the Mayo Clinic, regular exercise lowers the systolic blood pressure by an average of five to 10 points--which is as effective as some blood pressure medications. For some, those with normal blood pressure, regular exercise can prevent blood pressure from rising as we age. Regular exercise also helps us to maintain a healthy weight, preventing a major risk factor for hypertension.
How to Control Blood Pressure With Exercise
The Mayo Clinic recommends at least 30 minutes of aerobic exercise most days of the week. Aerobic exercise is any activity that raises your heart rate, continuously, for those 30 minutes. Those just starting out may want to take an evening walk during the week or put on some upbeat music and dance for 30 minutes. More advanced exercisers can try aerobics classes or running. Any activity will do, as long as it is continuous and gets the heart pumping. Short bursts of activity are also beneficial and something as simple as parking farther from the door or taking the stairs will also help control blood pressure.
Always be sure to check with your doctor before beginning any exercise program, especially if you have hypertension or heart disease, smoke, are obese or are unsure of your health.
