Exercise helps strengthen the heart, increasing its ability to pump oxygen-enriched blood to all areas of the body. If you're out of shape or have been diagnosed with high blood pressure, also known as hypertension, try exercise to help lower your blood pressure. Safe, effective and fun exercise and activity can guide you toward better overall health and wellness.
Physical Activity
Exercise not only provides the benefits of weight loss and cardiovascular strengthening but also helps lower systolic blood pressure, or the pressure the heart exerts when contracting and forcing blood from the heart muscle through the arteries. Lowered blood pressure also reduces pressure against the blood vessels during the moment the heart rests in between beats, known as diastolic pressure.
Benefits
A stronger heart pumps blood to all areas of the body more efficiently. Exercises that get your heart pumping increase its strength, endurance and stamina, resulting in more effective flow of oxygen and nutrient-enriched blood to your cells, tissues and organs. Exercise moderately at least 30 minutes a day and gradually increase your intensity and duration to help your heart work more efficiently and lower your blood pressure.
Weight Loss
Major risks for high blood pressure and heart disease include being obese or overweight, according to the National Institutes of Health. Your weight in relation to your height is one way to determine if you will be at risk for high blood pressure, as will measurements of your body fat. Physical activity is one of the cheapest and easiest ways to reduce your blood pressure and may include anything that raises your heart rate. Exercise such as gardening to washing your car to stair walking or other forms of exercise for about 30 minutes a day offers heart-healthy benefits in cardiac strength and output.
Considerations
Multiple forms of exercise may be enjoyed by individuals seeking to lower their blood pressure through exercise. Hiking, handball, swimming, kick-boxing and biking are just a few of the many indoor and outdoor exercises that offer cardio benefits. The stronger your heart, the more effectively it functions, offering benefits in lowered blood pressure, and reduced stress on heart muscle, valves and blood vessels. Mix and match indoor and outdoor exercise in all types of weather to get the greatest benefit from exercise regardless of season.
Cautions
Talk to your doctor before starting any new exercise program, even if it's a low-impact type exercise such as yoga. A complete physical examination will let your doctor help you find the best type of exercise program to start with, and that will prove most effective in lowering your blood pressure.
