Blood pressure is measured in a unit of pressure called millimeters of mercury. Readings include two numbers, often separated by a virgule. The top number, systolic blood pressure, represents the pressure in your blood vessels when your heart contracts. The bottom number, diastolic blood pressure, represents the pressure in your blood vessels when your heart relaxes.
Normal
Blood pressure changes in response to stress, relaxation, stimulants and exercise. Normal systolic blood pressure is 120 to 129 mm Hg, and normal diastolic blood pressure is 80 to 84 mm Hg. A blood pressure of less than 120/80 mm Hg earns an optimal health rating. High blood pressure is when systolic blood pressure is 140 and over or diastolic blood pressure is 90 or over. Genetics play a part in how high or low your blood pressure is. Also, your lifestyle, eating habits and exercise routine will change your blood pressure.
Cardiovascular Exercise
A regular exercise program lowers high blood pressure and maintains a healthy blood pressure. Participation in cardiovascular exercises, such as walking, running, swimming, cycling, dancing and skating, for 30 to 45 minutes daily will lower blood pressure. According to MayoClinic.com, your systolic blood pressure may lower by 5 to 10 mm Hg from regular participation in aerobic exercise. Dr. Len Kravitz, Associate Professor of Exercise Science at the University of New Mexico, reports that aerobic exercise lowers your diastolic blood pressure reading by 6 to 10 mm Hg. These changes occur within a few weeks after beginning and adhering to an exercise program.
Strength Training
Performing weight training exercises temporarily raises your blood pressure. According to Dr. Len Kravitz, weight training should be used with caution for those who already have high blood pressure, as numbers reaching 320/250 mm Hg have been found in people performing resistance training. Strength training is beneficial to overall lowering of blood pressure. The results are smaller than those from aerobic training, but even a small reduction in blood pressure has health benefits.
Elevated Response
When blood pressure numbers during exercise rise too high, this may be an indication of future high blood pressure problems or problems with coronary artery disease. The "American Journal of Hypertension" presented the results of a 1994 study in which 3,741 subjects had their blood pressure monitored before and during exercise; 687 subjects had an exaggerated systolic blood pressure in response to exercise of 210 mm Hg or higher. At follow-up five years later, those with the elevated response were 1.7 times more likely to have developed high blood pressure than those without the exaggerated response. Overall, systolic blood pressure was 5 mm Hg higher and diastolic blood pressure was 1 mm Hg higher.
References
- MayoClinic.com: Exercise: A Drug-Free Approach to Lowering Blood Pressure
- University of New Mexico: Exercise and Resting Blood Pressure; Len Kravitz, PhD.
- "American Journal of Hypertension": Exercise Blood Pressure Response and Five Year Risk of Elevated Blood Pressure in a Cohort of Young Adults; T A Manolio, et al.; March 1994
