High blood pressure is a precursor of more serious health conditions, such as heart disease, stroke and type 2 diabetes. There are little or no symptoms of high blood pressure, so it's important to monitor your blood pressure regularly. Regular exercise can make a big difference in lowering your blood pressure without the need for medications.
Blood Pressure Basics
Blood pressure is measured using two different readings: systolic and diastolic. The systolic reading indicates your blood pressure when your heart is contracted, or beating, while the diastolic reading measures your blood pressure when your heart expands again. It's common for your systolic blood pressure to increase during exercise, while your diastolic reading remains steady.
Blood Pressure Levels
The optimal blood pressure for adults has a systolic reading of 120 or less and a diastolic reading of 80 or less: 120/80, and below. Stage 1 hypertension is the first level of a high blood pressure condition, and this occurs at a reading of 140/90 to 159/99. Levels below this range but above 129/84 are considered high, or pre-hypertensive. Readings above stage 1 readings are considered more serious and will usually require medication. Exercise can help to lower your blood pressure to an extent.
Exercise
Moderate aerobic activity, such as a brisk walk or jogging, for 30 to 60 minutes per day can improve your blood pressure. In fact, becoming more active can lower your systolic blood pressure by 5 to 10 millimeters of mercury, mmHg, which is as effective as some blood pressure medications. A pre-hypertensive reading of 139/89 could be lowered to 129/89 simply by becoming more active, and this puts you at the higher end of the "normal" blood pressure range.
Heart Rate
It's important to monitor your heart rate when you exercise, to be sure you are getting the maximum cardiovascular benefit without overworking yourself. The American Heart Association recommends using its target heart rate zone to ensure you're exercising at the right intensity. Determine yours by first subtracting your age from 220; the total is your maximum heart rate, MHR. Multiply your MHR by 0.5 and 0.85 to determine the heart rate zone you need to stay within during your workouts.
