Physical activity helps you manage your weight, strengthen your heart and reduce stress levels. Exercising can help you control your blood pressure. Blood pressure is comprised of two important numbers called the systolic and diastolic pressure readings. The first number is the systolic pressure, which measures arterial pressure when the heart is working. The second and lower number is the diastolic pressure, which measures the heart at rest between beats. Exercising affects your blood pressure in several ways, so it is important to know how to lower your diastolic pressure after exercise.
Step 1
Make an appointment with your physician to discuss blood pressure and the benefits of exercise. The nurse will take your blood pressure at the beginning of your appointment, so you will have a baseline to compare with your post-workout pressure. Ask your doctor for help creating an exercise plan that fits your fitness goals.
Step 2
Know your risk factors for high blood pressure, also called hypertension. According to the American Heart Association, one in three American adults has high blood pressure. Risk factors, such as middle age or older, high body mass index, history of smoking and a family history of high blood pressure can predispose you to diastolic pressure changes when working out, so know your risk factors before exercising.
Step 3
Lose weight if you are overweight or have a high body mass index. Extra weight increases your risk of high blood pressure, because extra weight puts additional pressure on the arterial system, especially during physical activity. Maintaining a healthy weight will help sustain a healthy blood pressure following physical activity.
Step 4
Know what your blood pressure should be to stay in a healthy range during your fitness session. A normal blood pressure reading is considered 120/80 or less. A consistent, diastolic pressure reading higher than 85 or lower than 60 is considered abnormal and should be checked by a physician.
Step 5
Perform cool-down exercises after physical activity to help lower your diastolic pressure. This helps your body transition from physical activity to a resting phase. Take deep breaths as you perform cool-down exercises, because holding your breath can cause elevated blood pressure and muscle cramping.
Step 6
Eat a healthy diet rich in antioxidants and heart-healthy fats to maintain a lower diastolic pressure during physical activity. Antioxidants help fight free radicals that cause oxidation while heart-healthy fats help protect the heart, enabling it to function at full capacity. Eat plenty of fresh fruits and vegetables as well as heart-healthy fats, including fish and olive oil to maintain heart health.
Step 7
Exercise on a regular basis to lower your diastolic blood pressure. According to MayoClinic.com, athletes and people who exercise regularly tend to have a lower heart rate and lower blood pressure than people who do not exercise. You cannot achieve the same benefits with sporadic activity, so follow a regular fitness schedule to maintain a healthy diastolic pressure after physical activity.
Tips and Warnings
- See your doctor for a physical exam before beginning any exercise regimen. Avoid foods high in sodium, which can cause a dangerous increase in blood pressure.
- Seek emergency medical treatment for symptoms of cardiac arrest during exercise, such as shortness of breath, chest pain and difficulty breathing.
Things You'll Need
- Fruits
- Vegetables
- Fish
- Olive oil
