Cardiovascular exercise is one of the best natural methods of blood pressure reduction, combined with proper diet. Jogging is an ideal form because it is not overly intense, but it involves the whole body and burns calories. It is one of the best ways to improve cardiovascular and lung function as well, helping the whole body be more efficient. Jogging is not the only form of cardiovascular exercise to lower blood pressure however, but it is one of the best.
Definition
Blood pressure is defined as the force of blood pumped from the heart on the arteries. Systolic blood pressure is taken during the contraction phase of the pump, and the diastolic pressure is taken during the relaxation phase. Higher blood pressure means that more force is being exerted on the arteries. There are a number of factors that affect blood pressure including stress, age, diet, weight and sedentary lifestyle. Conditions that raise blood pressure are diabetes, high cholesterol, obesity and the metabolic syndrome.
Science
Exercise, specifically jogging, has an indirect effect on blood pressure because it can improve many conditions that lead to hypertension, as well as have a direct effect on lowering blood pressure. According to MayoClinic.com, cardiovascular exercise is ideal for lowering blood pressure because it makes the heart stronger and pump more efficiently. It relaxes the arteries and allows them to better expand and contract with increasing and decreasing blood volume. Jogging is a form of aerobic cardiovascular exercise that involves total body movement and it is one of the highest calorie burning activities, making it ideal for weight issues related to hypertension.
Facts
Dr. James Hagberg of the American College of Sports Medicine states that cardiovascular exercise like jogging can directly lower blood pressure by about 10mmHg in as little as three to four weeks. That is a significant amount, however it may not be enough for people who have severe hypertension. Jogging can also decrease weight, reduce symptoms of diabetes and the metabolic syndrome, reduce total cholesterol levels, and improve stress and mood, all of which will in turn reduce blood pressure.
Frequency
The American Council on Exercise recommends doing moderate cardiovascular activity for at least 30 minutes on most, if not all days of the week for optimal decreases in blood pressure. These days can all include jogging, or you can split jogging with another form of cardiovascular activity like cycling or swimming to keep from developing a plateau and saving your joints. These 30 minutes can be split into multiple 10- or 15-minute sessions per day for the same benefits.
Caution
Jogging should only be done by individuals who have experience with exercise and are free from joint or bone disorders and injuries. Talk to your doctor before beginning a jogging program, especially if you are on anti-hypertensive medication. A lower impact exercise like walking or swimming may be more appropriate for beginners. If you feel pain or muscle weakness, reduce exercise and contact your doctor. Stop exercise immediately if you feel chest pains, dizziness or leg pain.
References
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
- Into Jogging: The Effects of Jogging
- MayoClinic.com: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- The American College of Sports Medicine: Exercise your Way to Lower Blood Pressure
