Blood pressure is defined as the strength of your blood pushing on the sides of your blood vessels. If your blood pressure is too high -- also known as hypertension -- the force of your blood may cause your arteries to expand beyond a healthy limit and you may experience adverse consequences to your health. Under these circumstances, your doctor may ask you to adjust your eating habits and exercise regimen to regulate your blood pressure. As such, monitoring your blood pressure after a workout may be a means to track whether your exercise regime is having a positive affect on your blood pressure.
Hypertension Risk Factors
While there is no one cause of hypertension, risk factors such as age, race and weight can increase your chances of developing the disease. MayoClinic.com notes that overweight or obese people tend to develop hypertension as a result of the additional blood supply needed to carry oxygen and nutrients to their tissues. The increased volume of blood in your vessels increases the pressure against your blood vessels, thus increasing your blood pressure. Likewise, those who do not exercise are often susceptible to higher heart rates, which cause the heart to work harder. The extra stress on the heart leads to greater pressure on the arteries.
How to Lower Your Blood Pressure
If hypertension is a result of being overweight or lack of physical activity, exercising can reduce your blood pressure. The American Heart Association recommends getting two and a half hours of exercise each week to reduce your blood pressure levels. You should exercise for at least 10-minute intervals three times a day and include stretching as well as strength training. Include a reduced calorie, low-fat diet with your exercise regimen as well. MayoClinic.com notes that losing just 5 lbs. can reduce your blood pressure levels.
Monitoring Blood Pressure
Monitoring your blood pressure is an effective way for you to determine whether or not your attempts to lower your blood pressure are working. If you are on blood pressure medication or have begun a diet and exercise program, tracking your blood pressure will enable you and your doctor to make better decisions with regard to lowering your pressure. A blood pressure monitor will measure the pressure in your arteries while the heart is pumping, known as a systolic reading, and in between heart beats, which is called a diastolic reading. According to the American Heart Association, if the systolic number is above 120 or the diastolic number is above 80, you may have hypertension.
Exercise
Your blood pressure will normally rise during exercise, especially if it is vigorous. The systolic number will rise at a greater rate than the diastolic, which will raise minimally. Your systolic pressure may rise to more than 220, while your diastolic level may remain the same. Note, however, that if your diastolic level increases by 20 or reaches 115 during exercise, you should cease exercise immediately. Under normal circumstances, your systolic pressure should reach levels lower than those prior to beginning exercise at the end of your routine. This drop in blood pressure rate should last several hours.
Diets for Hypertension
Though hypertension medication is available, lowering your blood pressure naturally on your own is best, especially if lack of exercise and poor diet are the potential causes. The Blood Pressure Association recommends that, under the supervision of your doctor, you should consume significantly less salt to avoid taking blood pressure medication. You can also eat a diet that emphasizes fruits and vegetables. The BPA also notes that eating 80 g of fruits and vegetables per day can help reduce your blood pressure.
References
- American Heart Association: What is High Blood Pressure?
- MayoClinic.com: High Blood Pressure Risk Factors
- American Heart Association: Physical Activity and Blood Pressure
- MayoClinic.com: High Blood Pressure Lifestyle and Home Remedies
- American Heart Association: Understanding Blood Pressure Readings
- Blood Pressure Updates: Elevated Diastolic Pressure During Exercise
