Your blood pressure is a measurement of the force of blood flow on your arterial walls. It's measured by two numbers. Systolic pressure represents the force while your heart is contracting and diastolic pressure is the force while the heart is filling. A healthy blood pressure is 120/80 millimeters of mercury, mmHg. Your blood pressure is considered to be high when it extends above 140/90 mmHg. Exercise is an effective way to lower your blood pressure acutely and chronically. The intensity of exercise, whether it be running or walking, does matter.
Exercise Intensity
Running and walking are two very different intensities of exercise. According to Gavin C. Hillman, et al., of the University of New Mexico, moderate intensity exercise is best for lowering your blood pressure. This is important when determining whether to run or walk to lower you blood pressure. If running is a moderate intensity exercise for you then that may be good. However, a combination of jogging and walking may be better.
Judging Intensity
You can determine your intensity if you know you maximum capability of work. Moderate intensity exercise between 40 and 70 percent of your maximum is the proper intensity. However, this may not be the best way to judge exercise capacity, specifically if you are on blood pressure medication. Certain medications alter your heart rate by depressing it, meaning that you cannot use heart rate to determine intensity. Instead, you can use something called the rating of perceived exertion. This is a scale that ranges between zero and 10, that you rate based on how the exercise feels to you. Zero is not doing any activity at all while 10 is the hardest activity you have ever done. To exercise in the best range for blood pressure, work between a three and four on the scale.
Acute Effects
In general, blood pressure decreases after exercise when compared to your starting blood pressure. During exercise your blood flow increases. After exercise this effect is still occurring. Vasodilation to allow blood to flow more easily through the body reduces resistance which accounts for a reduction immediately following exercise.
Chronic Adaptations
Regular exercise can reduce your blood pressure between 19 and 30 percent, states the American Council on Exercise. Chronic adaptations to exercise include an increase in the amount of blood your heart can pump. This means your heart becomes stronger and can perform more work with less effort, thus reducing your blood pressure. In addition, regular exercise influences your nervous system activity. Exercise can decrease the amount of influence your sympathetic nervous system has on your body during rest. The sympathetic nervous system, also known as the "fight or flight" response, increases heart rate and blood pressure. With less innervation of this aspect of the nervous system, your blood pressure reduces.
Exercise Prescription
To reduce your blood pressure, participate in aerobic physical activity, such as running, jogging or walking between five and six days per week. Work up to exercising 30 to 60 minutes per session. If you are not capable of exercising this long, start with 10 to 15 minutes and work your way up in five minute periods every two to four weeks or as your fitness progresses. Always get medical clearance from your physician before starting a new exercise program.
References
- National Heart Lung and Blood Institute; High Blood Pressure; 2011
- University of New Mexico; Hypertension and Exercise; Gavin C Hillman, et al.
- "Exercise Physiology"; George A. Brooks, et al.; 2005
- Cleveland Clinic: Rating of Perceived Exertion
- University of New Mexico; Mysteries of Exercise; Len Kravitz, PhD
- MayoClinic.com; Exercise: A Drug-Free Approach To Lowering High Blood Pressure; 2010
