Physical activity helps lower blood pressure, according to the American Heart Association or AHA. There are two types of blood pressure, systolic and diastolic. Regular exercise will help keep both numbers in a healthy range and reduce the risk of heart disease, says cardiologist Nieca Goldberg, M.D., medical director of the New York University-Langone Women's Heart Program.
Normal Blood Pressure
About one in three U.S. adults has high blood pressure as of 2011, according to the AHA. Blood pressure is expressed as a fraction, such as 120/80. Systolic, the top number of a blood pressure reading, is always the higher number and measures the pressure in arteries when the heart beats, according to the AHA. Diastolic, the bottom number, is always the lower number and measures the pressure in the arteries between heart beats. While blood pressure can change slightly with changes in posture, exercise, stress and sleep, the AHA states it should normally be less than 120/80. If you can get your blood pressure reading to 115/75, that's ideal for preventing heart disease and extending your life, Goldberg notes.
Aerobic Exercises
Aerobic exercises, also known as cardiovascular exercises, lower blood pressure over time. In a 2002 review involving 2,419 adults published in the "Annals of Internal Medicine," regular aerobic exercise was found to lower both systolic and diastolic blood pressure. Brisk walking, running, swimming and cycling are examples of aerobic exercises that are good for systolic and diastolic blood pressure, according to Goldberg. A University of New Mexico research article notes that most of the lowering of systolic and diastolic blood pressure occurs in the first few weeks of consistent aerobic exercise. The researchers note the exercise prescription for this benefit includes moderately intense aerobic exercise for 30 to 45 minutes on most days of the week. It's theorized that aerobic exercises help systolic and diastolic blood pressure by causing long-term blood vessel relaxation, according to the research article.
Strength-Training Exercises
Strength training exercises, also known as weightlifting and resistance exercises, can also have a beneficial effect on systolic and diastolic blood pressure. However, lifting weights regularly won't lower blood pressure as much as doing aerobic exercise, according to Goldberg. One study suggests weight-training exercises can lower systolic blood pressure by 2 percent and diastolic blood pressure by 4 percent. Working out with free weights, weight machines or resistance bands are examples of strength-training exercises that can lower diastolic and systolic blood pressure. But don't overdo it since extreme strength-training can increase blood pressure over the short term. Goldberg recommends doing eight reps and two to three sets of weight training exercises per session. In studies, doing strength-training exercises for about 38 minutes per session was found to be effective at lowering systolic and diastolic blood pressure.
Considerations
If you're overweight, dropping just 5 percent of your body weight with diet and exercise can have a beneficial effect on systolic and diastolic blood pressure and help prevent heart disease, according to Goldberg. Consult your doctor before starting an exercise program if you've been sedentary for a long time or have cardiovascular disease. Then start slowly and do exercises that you will enjoy. If you love the outdoors, for example, the AHA suggests combining nature viewing with walking, running or cycling outside. For healthy systolic and diastolic blood pressure, the AHA recommends aerobic exercising for two hours and 30 minutes each week and doing strength-training exercises at least two days each week. Over time, your systolic and diastolic blood pressure should improve.
References
- Nieca Goldberg, M.D., cardiologist; director of NYU Women's Heart Program
- American Heart Association: Physical Activity and Blood Pressure
- American Heart Association: Understanding Blood Pressure Readings
- "Annals of Internal Medicine"; Review: aerobic exercise reduces systolic and diastolic blood pressure in adults; S.P. Whelton, et al.; April 2002
- University of New Mexico; Exercise and Resting Blood Pressure; Len Kravitz, Ph.D.
