Blood pressure is a measure of the force applied to arteries as the heart pumps blood throughout the body. The size and flexibility of your arteries and the amount of blood the heart pumps all affect blood pressure. During physical activity and exercise, blood pressure rises because of the increased blood flow.
Systolic Blood Pressure
The top number of a blood pressure reading is known as systolic blood pressure. It is the measure of the pressure in the arteries when the heart contracts. According to William D. McArdle, author of "Exercise Physiology," during the first few minutes of rhythmic, aerobic exercises, such as jogging, swimming and cycling, systolic blood pressure steadily increases. In healthy men and women, it typically levels off at 140 to 160 mm Hg. Heavy resistance training exercises can cause even higher levels of systolic blood pressure readings.
Diastolic Blood Pressure
The bottom number of a blood pressure reading, known as diastolic blood pressure, is the measure of the pressure in the arteries when the heart is at rest. During rhythmic, aerobic exercise, diastolic blood pressure remains relatively unchanged or may decrease slightly. An increase of diastolic blood pressure reading to above 115 mm Hg during exercise may indicate cardiovascular problems and if your blood pressure reaches this level you should stop exercising, reports the American College of Sports Medicine.
Long-Term Effects
Even though blood pressure increases immediately during exercise, over the long term, exercise can help lower blood pressure and improve cardiovascular fitness. Mayoclinic.com reports that as you regularly participate in physical activity, your heart becomes stronger, which means it can pump more blood with less effort. This decreases the force on your arteries, which helps lower your blood pressure. Regular exercise can have a similar effect on blood pressure as some blood pressure medications.
Recommendations
The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on four or more days each week to gain the health benefits associated with exercise. This can help lower your blood pressure and lower your risk of developing heart disease and other chronic diseases and conditions. If you need to lose weight, up to 60 minutes of aerobic exercise is recommended. If your resting blood pressure is greater than 200/110, you should not participate in exercise.
Considerations
An increase in systolic blood pressure during exercise is normal. A decrease in your systolic blood pressure as you exercise may indicate heart disease or other heart abnormalities. If you have high blood pressure, consult your doctor before beginning an exercise program. Your doctor may recommend an exercise test to see how your blood pressure responds to exercise. This can help determine which types of exercise are safe for you.
References
- MedlinePlus: Blood Pressure
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, et. al.; 2007
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- MayoClinic.com: Exercise: A drug-free approach to lowering high blood pressure
