Hypertension, or high blood pressure, is a reading of 140 or more over 90 or above, and is usually written as 140/90. Hypertension is more likely in people who are overweight, but those who carry a healthy weight can also develop the condition. High blood pressure can increase your risk of heart disease and stroke. Exercise in general is good for your heart, but specific types of physical activity can reduce hypertension and eliminate some of your health risks.
Aerobic Exercise
Aerobic exercises -- those in which your heart rate increases during your workout -- can help you reduce your hypertension. Almost any type of exercise that requires vigorous movement is an aerobic exercise and you will feel your heart beat faster the longer you are exercising. Brisk walking, jogging, skating, dancing, racquet sports, basketball, soccer and football are just a few of the traditional "sport" types of exercises that can control your blood pressure naturally. Other forms of aerobic exercise, including gardening and house cleaning, are not classified as sports but can also elevate your heart rate if your level of activity is intense.
Weight Training
You may be surprised to find that weight training can reduce hypertension in some cases. The immediate effects of lifting weights on your blood pressure is just the opposite; you may experience a temporary increase in your numbers. But over the long term, lifting weights the proper way can be beneficial to your hypertension. Important guidelines to remember when using weight training as a blood pressure management tool are to breathe while you lift instead of holding your breath; use lighter weights and perform a higher number of repetitions; stop if you do not feel well. Lifting heavier weights than you are used to, or than are recommended by your doctor can cause your blood pressure to spike too high, and may result in feelings of dizziness.
Timing
Workout out enough is crucial if you plan to use exercise to lower your blood pressure. Fit at least 30 minutes of aerobic activity in your schedule, as many days a week as you can. Breaking up the half-hour into smaller chunks of time is fine, but try to work out every day to reap the health benefits. Speak to your doctor about any other form of exercise that you enjoy, to determine if it's appropriate for your health and how much time you should devote to your hobby.
Surprising Facts
Temple University researchers report that exercise not only increases your heart strength to reduce hypertension, but creates changes in the blood vessel cells themselves, which contributes to a drop in pressure. The study, reported in the August 2010 issue of Temple's "University Communications," focuses on African-Americans' reaction to exercise from a scientific point of view. African-Americans are more likely to develop hypertension than Caucasions, explains Temple associate professor of kinesiology Michael Brown, and their cells may react differently to physical activity as well. This is not to say that people of other races will not benefit from exercise, but the "dosage" of exercise required to see positive results may be different.
