Exercise helps you control high blood pressure, according to the Mayo Clinic website. Working out makes your heart stronger and reduces your reliance on blood pressure medication. When you exercise, your heart rate speeds up and your systolic blood pressure naturally increases as much as 10 mmHg, or millimeters of mercury. Consult your doctor before starting a new exercise routine, especially if you have abnormal blood pressure readings or an unusual heart rate.
Definition
Blood pressure is a measure of the force of your blood against the walls of your arteries and veins. Systolic blood pressure measures the pressure your heart exerts to pump blood. Diastolic blood pressure measures the pressure of blood against your arteries while your heart is relaxed. Normal resting systolic blood pressure is 90 to 120 mmHg, and normal resting diastolic blood pressure is 60 to 80 mmHg. While at rest, an adult's heart rate is normally from 60 to 100 beats per minutes.
Goal Heart Rate
Determine your maximum heart rate by subtracting your age from 220. Plan to exercise within 60 to 80 percent of your maximum heart rate to gain the most health benefits. Avoid exercising above 85 percent because of the increased risk to your heart and bones. Take your pulse before, during and after exercise. After exercise, your heart should return to its original rate if you cool down properly. Cool down by gradually decreasing exercise intensity for five to 10 minutes. Failing to cool down may result in irregular heartbeats and dizziness.
Normal Blood Pressure
Check your blood pressure after exercise to see if it has a normal response. Your systolic blood pressure normally will increase, while your diastolic will remain the same or get slightly lower. If your systolic blood pressure does not increase, you may have a cardiovascular disorder. On the other hand, if your systolic blood pressure increases more than 10 mmHg, you may have unstable hypertension. Always follow exercise with a gradual cool-down period.
Considerations
Seek medical attention if you experience chest pain, have difficulty breathing or become dizzy. Use caution when weight training if you have high blood pressure. Lifting weights causes a temporary but sometimes dramatic increase in blood pressure. If you have low blood pressure, exercise may cause dizziness. Reduce low-blood pressure problems by eating salt and drinking fluids before exercise, as well as following your doctor's guidelines.
References
- MayoClinic.com; High Blood Pressure (Hypertension); August 2010
- "IDEA Personal Trainer"; Exercise and Resting Blood Pressure; Len Kravitz, et al.; 2001
- MayoClinic.com; Low Blood Pressure; May 2011
- The Cleveland Clinic Foundation: Your Pulse and Your Target Heart Rate
- "ACE Personal Trainer Manual"; Carl Foster, et al.; 2010
