Regular physical activity helps to decrease your blood pressure, manage stress and build a healthy cardiovascular system. Increased blood pressure, or hypertension, comes from unhealthy eating habits, a sedentary lifestyle and genetic predisposition. Regardless of your blood pressure readings while at rest, everyone will see changes in blood pressure during exercise.
Normal Blood Pressure
Blood pressure measures the pressure of the blood within the vessels. The upper number, called systolic, shows the amount of pressure when the heart beats or contracts. The bottom, diastolic number measures the pressure when the heart rests or is between beats. Normal blood pressure is 120/80. If your blood pressure measures 140/90 or higher, that indicates hypertension. Measure several times before determining actual reading. The systolic number tends to be a better indicator of the risk of cardiovascular disease.
Changes During Exercise
During exercise, blood pressure changes. Testing during exercise proves to be a better early predictor of heart disease than resting blood pressure. If you have normal blood pressure, you should observe a gradual rise in systolic pressure throughout any upright exercise. The lower, diastolic number will stay relatively constant. At the completion of the exercise program, the systolic number will gradually return to its pre-exercise level.
Indicators
A potential indicator of heart disease would be if the systolic blood pressure does not gradually increase or the diastolic number increases more then 10 units. Taking the difference between the two numbers measures pulse pressure. A high pulse pressure may indicate a hardening of the blood vessels. In addition, look for an extreme or unexpected drop in blood pressure, as this may indicate a more serious condition.
Precautions
Consult your physician prior to exercise if you have diagnosed cardiovascular disease. Low- to medium-intensity exercise tends to help decrease resting blood pressure, thereby reducing your risk of developing heart disease and improving diagnosed hypertension. Include a variety of exercises, including aerobic activity, flexibility and strength training. Strength workouts should include medium-intensity exercises and circuit training. Avoid exercises that cause you to hold your breath for an extended period of time. Focus on your breathing during exercise and listen to your body.
References
- American Heart Association: Understanding Blood Pressure Readings
- University of New Mexico; Exercise and Resting Blood Pressure; Len Kravitz, Ph.D.
- ScienceDaily; Blood Pressure Measures During Exercise Can Indicate Unhealthy Hearts; Sept. 18, 2001
- American Heart Association: Physical Activity and Blood Pressure
