High blood pressure, also known as hypertension, is a condition that increases your risk of heart attack, strokes and heart and kidney disease. You can have undiagnosed high blood pressure for some time, because the condition is often not accompanied by symptoms. Factors that may contribute to the development of high blood pressure include obesity, excess salt intake, high stress levels, smoking, diabetes, being of African American descent and a family history of high blood pressure. Exercise, on the other hand, is noted as one of the recommended methods of lowering and maintaining your blood pressure.
Measuring Blood Pressure
Blood pressure is measured in mmHg or millimeters of mercury, and measurements are usually written as two numbers, one on top of the other. The top number is a measure of your systolic blood pressure, which is the pressure as the heart beats to pump blood. Between beats, when the heart is at rest, the pressure is called the diastolic pressure and is the second number, usually written at the bottom.
What is High Blood Pressure?
Normal blood pressure readings for adults are less than or equal to 120 mmHg systolic pressure, and less than or equal to 80 mmHg diastolic pressure. Although blood pressure will fluctuate somewhat, if your blood pressure is consistently above these values, it will lead to a diagnosis of high blood pressure. Systolic pressure of 120 to 139 mmHg and diastolic pressure of 80 to 89 mmHg is considered a pre-hypertensive state, indicating that you are likely to end up with high blood pressure if preventative steps are not taken. Adopting an active lifestyle with at least 30 minutes of exercise per day will help to keep your blood pressure down.
Immediate Effect of Exercise on Blood Pressure
A 2007 study conducted by Jeff Mills and associates at Colorado University examined the hypothesis that the intensity of your exercise would directly affect your blood pressure reading. They had three subjects ride a stationary bike and tested their blood pressure after 3 minutes of pedaling at three difficulty levels. They found a direct correlation between blood pressure readings and the intensity of the exercise, indicating that as you take part in an exercise routine, you will see an increase in your blood pressure as your heart is working harder. Moderate exercise will strengthen your heart and result in lower blood pressure readings.
How Exercise Prevents High Blood Pressure
The Mayo Clinic staff refers to exercise as a "drug-free" way to lower your blood pressure. They state that when you exercise regularly, your heart becomes stronger. A stronger heart does not have to work as hard to pump blood, and this lowers the force at which blood is pushed through your arteries. You can reduce your systolic blood pressure by about 5 to 10 mmHg by becoming physically active, the staff says. You will only see this result, however, if you maintain a regular exercise regime for at least one to three months.
