Blood pressure is a measurement of the force with which your heart is pumping and the amount of resistance to blood flow in your arteries. Although medication is often necessary to treat chronic hypertension -- popularly known as high blood pressure -- lifestyle changes like regular exercise can decrease the risks associated with the disease and improve your overall quality of life. Almost any type of exercise can help to lower blood pressure, but consult your physician before beginning a new exercise regimen.
Exercise Benefits
Regular exercise teaches your heart to pump more efficiently during activity and at rest. In contrast, physical inactivity is associated with an increased risk of developing coronary artery disease, which is characterized by deposits of various substances on the walls of arteries, leading to increased blood pressure. Regular exercise also may help you to shed excess weight -- an important step in managing chronic hypertension.
Exercise Program
Plan your exercise program based on the American Heart Association's FIT formula: frequency, or the number of days per week you will be exercising; intensity, or how hard you work during a session; and time, or number of minutes you will be exercising each session. Exercise for at least 30 minutes at 50 to 85 percent of your maximum heart rate most days of the week for the optimum cardiovascular benefit.
Aerobic Exercise
Aerobic exercise is the most important for managing hypertension, because it challenges and strengthens your heart. Intense activities such as jogging, brisk stair climbing, cycling, rowing, swimming and running are most beneficial for heart health. However, moderate-intensity activities like gardening, walking, dancing and yard work can also help to lower your blood pressure.
Stress Management
Stress is a contributing factor to high blood pressure. Consequently, in addition to regular aerobic exercise, you may find it helpful to engage in meditative fitness activities. For example, yoga and tai chi both place an emphasis on strengthening both your body and your mind and may help you to release everyday anxieties.
Precautions
Consult your physician before beginning any vigorous exercise, if you experience chest pain during or after exertion, if you have experienced chest pain in the past, if you have experienced spells of dizziness or fainting, if you have had a stroke, if you are currently on medication for blood pressure or heart disease, if you have a muskuloskeletal disease and if you have not exercised in a while. Be cautious while exercising to avoid overexertion.
