Keeping hypertension under control is a tough undertaking, often requiring massive lifestyle changes to ensure, at the very least, that it does not become worse. As you begin to overhaul your lifestyle, you probably want assurances that the changes will work. Nothing is ever guaranteed, but evidence points to exercise as an effective strategy to control hypertension in a substantial number of people.
Hypertension
Hypertension is another term for high blood pressure. When you have your blood pressure taken, the readings are given in a fraction-type format such as 120/80, with the unit millimeters of mercury, or mmHg. The numbers in the fraction represent the highest and lowest pressures during one heartbeat. The terms hypertension and high blood pressure are usually applied to blood pressure that is higher than 140/90 mmHg. Hypertension occurs when your body has to use more force to move the blood through your arteries.
Cardiovascular Exercise Effects
Cardiovascular exercise strengthens your system overall, especially your heart and lungs. MayoClinic.com notes the stronger your heart gets, the easier it is for your heart to move blood along, meaning it needs to apply less force when it beats and pumps blood around. The idea is that if you strengthen your heart a lot, your blood pressure will decrease accordingly, because your heart just doesn't have to work as much. In some cases, exercise can reduce hypertension by an amount that rivals that of blood pressure medications.
Evidence
A 2000 review from the University of Maryland College Park, published in the journal "Sports Medicine," noted that exercise worked to reduce blood pressure in about 75 percent of the subjects studied. Results were better for women and for those who did low- or moderate-intensity exercise. Exercise seemed to be more beneficial for Asian/Pacific Islander subjects. A 2001 review in the journal "Cardiology Clinics" also found benefits from moderate-intensity cardiovascular exercise, and the benefits seemed to apply regardless of gender or age. Both reviews found exercise reduced systolic readings -- the top number in that fraction -- by 10 to 11 mmHG, and the diastolic, or bottom number, by 7 to 8 mmHG. Exercise even had an effect on white-coat hypertension; this is a temporary rise in pressure that happens when you see your doctor.
Caution
As the 2000 review found, 75 percent of subjects had a reduction in blood pressure, but 25 percent did not and had to look to other therapies for help. That's still a large number of people experiencing benefits, though. Speak with your doctor about exercising to reduce blood pressure, and get yourself checked out before embarking on a program. Also note that strength training can boost blood pressure, at least during the exercise. If you want to work on strength training and are concerned about how your blood pressure will react, speak with your doctor first.
References
- MedlinePlus: High Blood Pressure
- American Council on Exercise: Exercise and Hypertension
- PubMed.gov: The Role of Exercise Training in the Treatment of Hypertension: An Update
- PubMed.gov: Exercise as Hypertension Therapy
- PubMed.gov: Beneficial Effects on Blood Pressure and Lipid Profile of Programmed Exercise Training in Subjects With White Coat Hypertension
- University of Cincinnati: White Coat Syndrome
