One misconception about high blood pressure holds that exercise increases blood pressure. Heart rate does increase during exercise, sometimes even doubling. This increase in heart rate does not correlate with blood pressure, since blood vessels dilate to allow blood to flow more easily. Blood pressure may only increase by a small amount when heart rate soars. Exercise is often the answer, not the problem, when it comes to treating the 43 million Americans who have high blood pressure, according to the University of New Mexico.
Blood Pressure Readings and Exercise
The higher number, or systolic blood pressure, reflects pressure and blood volume when the heart contracts. The lower number, or diastolic blood pressure, is the pressure when the heart relaxes in between beats. A good way to lower blood pressure is exercise. According the the University of Maryland Medical Center, exercise causes the release of nitric oxide. Made inside the blood vessels on the endothelial cells, nitric oxide helps keep blood vessels open. As the blood accelerated by exercise makes its way through blood vessels, cells release more nitric oxide.
Abnormal Blood Pressure Readings
A blood pressure reading higher than 140/90 mm Hg can cause health problems. When the heart beats, it forces blood through arteries and veins. If the heart forces blood at high pressure through arteries for a long period of time, the arteries can stretch. The result of this stretching is weak areas in blood vessels, increasing the risk of stroke. High pressure also causes scarring of arteries and veins where blood and plaque can collect, narrowing arteries. Narrowed arteries cause the heart to work harder and become damaged.
Aerobic Exercise and Blood Pressure
Nadine S. Taylor-Tolbert and associates published a study in the "American Journal of Hypertension" that found a single 45-minute session on a treadmill lowered blood pressure. Systolic blood pressure was lower by 6 to 13 mm Hg after exercise. This change lasted for 16 hours after the treadmill session. Aerobic exercise is also capable of making long-term changes in blood pressure readings.
Resistance Exercise and Blood Pressure
High-intensity resistance exercise, such as lifting very heavy weights, can cause blood pressure to rise as high as 320/250 mm HG. However, the use of moderate resistance exercise with a gradual build-up of intensity can be helpful in lowering blood pressure. According to the University of New Mexico, a resistance exercise routine can lower systolic blood pressure readings by 2 percent and diastolic readings by 4 percent.
References
- University of New Mexico; Exercise and Resting Blood Pressure; Len Kravitz, Ph.D.
- National Kidney Foundation; New Study Shows Exercise Makes Instant Difference in Reducing Blood Pressure; February 20, 2001
- American Heart Association: Blood Pressure vs. Heart Rate: What's the Difference?
- University of Maryland Medical Center: High Blood Pressure: Tips to Stop the Silent Killer
- "American Journal of Hypertension"; Ambulatory blood pressure after acute exercise in older men with essential hypertension; Nadine S. Taylor-Tolbert et. al.;Jan. 2000
