High blood pressure is a condition that can lead to many complications, including strokes, heart disease and heart failure. Many factors can contribute to high blood pressure such as diet, stress, smoking, being overweight and activity levels. While drugs can be used to treat high blood pressure, your lifestyle choices should be healthy ones. Regular exercise has been shown to be helpful in reducing high blood pressure.
Definition
The numbers shown in a blood pressure reading are your systolic and diastolic blood pressure. The systolic reading is the pressure when the heart beats and is pumping blood. The diastolic reading is the pressure when the heart is at rest between beats. High blood pressure is defined as over 120/80 mmHg, or millimeters of mercury -- the units used to measure blood pressure, according to the National Heart, Lung and Blood Institute. There are different stages of high blood pressure. A reading of 125/85 mmHg would be defined as prehypertension, while readings of 140/90 and 160/100 mmHg would be the considered stage 1 and stage 2 levels of high blood pressure respectively. Readings differ for people with diabetes and those under age 18, but are applicable to the vast majority of people, the Institute says.
Exercise
Lack of exercise and high blood pressure are closely related because exercise, even moderate activity, helps to strengthen the heart, according to the Mayo Clinic. A stronger heart doesn't have to work as hard in order to pump blood around the body, putting less strain on the arteries and resulting in lower blood pressure. Exercise is also a factor in maintaining a healthy weight. Because overweight people are more likely to have high blood pressure, this is another way in which exercise can fight high blood pressure.
Aerobic Exercise
Aerobic exercise is considered the most important in terms of preventing high blood pressure. It increases the heart rate significantly without putting intense stress on your heart. Aerobic exercise can range from activities such as jogging, swimming and cycling, to everyday activities such as housework and climbing the stairs. Walking to the store instead of driving may be an easy way to add physical activity to your day without joining a gym. The Mayo Clinic says that blood pressure may take one to three months to improve and will improve only as long as you continue to exercise.
Weight Training
The British Blood Pressure Association warns against weight training and extremely vigorous exercise for those with high blood pressure. These activities can be dangerous because of the intense strain they place on the heart and blood vessels, according to the Blood Pressure Association. The Mayo Clinic says weight training can play a part in preventing high blood pressure long-term, but recommends those diagnosed with high blood pressure should consult a doctor before starting any intense program.
Indirect Benefits of Exercise
In addition to strengthening the heart and helping you lose weight, exercise can reduce blood pressure indirectly. Exercise can help relieve stress, a common source of high blood pressure. It can also be part of a healthier overall lifestyle.
