One of every three adults in the United States has high blood pressure, according to the U.S. Department of Health and Human Services. If you have uncontrolled high blood pressure, you are at risk for a stroke and damage to your heart, eyes, kidneys and blood vessels. Participating in aerobic activity, including aerobic classes, may help lower your blood pressure.
Aerobic Activity
Aerobic activity is exercise involving your large muscle groups that is rhythmic and can be maintained continuously. When you think of aerobic classes, you might envision women in leotards and leg warmers. But aerobic classes have evolved, and there are a variety of classes for men and women of all ages and fitness levels. If you are looking for a way to challenge yourself while improving your health, try a class such as kickboxing, cycling, boot camp or zumba.
Effects on Blood Pressure
Aerobic activity causes your heart and lungs to work harder while you are exercising. As a result, they become stronger. When your heart is stronger, it pumps blood more efficiently, resulting in less stress on your arteries and lower blood pressure. By performing 30 minutes of aerobic activity on most days of the week, you can lower your systolic blood pressure by as much as some blood pressure medications, about 5 to 10 mm Hg, according to the Mayo Clinic.
Staying Healthy
If you are trying to lower your blood pressure through exercise, be patient. It usually takes one to three months of regular exercise before you notice a decrease in your numbers. If you are able to lower your blood pressure through exercise, it is important to keep working out to maintain the lower number. Aerobic exercise helps you control your weight, which helps to control your blood pressure. Exercise can also prevent increases in blood pressure due to aging.
Safety Considerations
Check with your doctor before starting a fitness program. If you are a beginner, start with low-intensity movements. A skilled aerobics instructor will be able to demonstrate low- and high-intensity options for any exercise. Stop exercising and seek medical attention if you feel chest pain, dizziness, irregular heartbeat or severe shortness of breath. You might be able to lower your blood pressure enough to discontinue your medication, but never stop taking your medication without your doctor's consent.
References
- Georgia State University: Department of Kinesiology and Health; What is Aerobic Exercise?; J. Andrew Doyle, Ph.D.; March 1998
- National Heart Lung and Blood Institute; What Is High Blood Pressure?; April 2011
- American Heart Association; Stroke and High Blood Pressure; January 2011
- Mayo Clinic; High Blood Pressure (Hypertension); August 2010
- The American Council on Exericse: Top 10 Fitness Trends for 2011
