Blood pressure is simply a measure of the pressure that your blood creates inside your arteries as the heart pumps it throughout your body. It is expressed in two numbers. Systolic pressure is the pressure as the heart is contracting, and diastolic pressure is the measure as the heart is relaxed. Normal systolic pressure is 120 mm Hg, or millimeters of mercury, and 80 mm Hg is considered normal diastolic pressure. This is normally stated as "120 over 80."
The type and intensity of exercise influences the impact it has on your blood pressure. Your blood pressure is different before, during and after exercise. A regular exercise program also creates long-term changes in your blood pressure over time.
Cardiovascular Exercise
Cardiovascular exercise is any type of exercise that requires continuous movement using most of your body's muscles and joints. When you exercise, your heart beats faster and systolic blood pressure goes up in proportion to this increase in your heart rate. The harder you work, the bigger the increase in your heart rate and systolic blood pressure, or the top number. Your diastolic blood pressure, or the bottom number, has little or no change during cardiovascular exercise. Your resting blood pressure decreases over time as an adaptation to a regular routine of cardiovascular exercise, according to the American College of Sports Medicine.
Resistance Training
Resistance training or strength exercise is any form of exercise using body weight, free weights, elastic resistance or machines at an intensity that quickly causes fatigue in the targeted muscles. Strength training causes changes in your blood pressure similar to cardiovascular exercise, except for isometric exercise, which is any exercise where you push or pull and there is no movement. Place your palms together in front of your chest and push your hands together as hard as you can. This is isometric exercise. It causes an increase in your diastolic pressure as well as systolic pressure. Therefore, the American Heart Association does not recommend isometric exercise for people with high blood pressure or heart conditions.
Mind/Body Exercise
Mind/body exercise methods such as yoga, tai chi and qigong coordinate breathing deeply with body movements and body positions so that you can experience a meditative effect. According to the American Council on Exercise, this combination of physical activity and relaxation lowers your blood pressure. It seems to have a synergistic effect, lowering your blood pressure more than simply the sum of relaxation plus physical activity. However, some yoga poses involve isometric muscle contractions and would not be recommended if you have high blood pressure.
Recommendations
The American College of Sports Medicine advocates exercise as an integral part of treatment and prevention of high blood pressure. This recommendation results from
studies showing cardiovascular training, resistance training or both prevent and reduce high blood pressure.
References
- "ACE Advanced Health & Fitness Specialist Manual", American Council on Exercise, 2009
- Canadian Association of Cardiac Rehabilitation; Resistance Training Guidelines American Heart Association (AHA), American College of Sports Medicine (ACSM), and Canadian Association of Cardiac Rehabilitation (CACR) Guidelines; T. Blair, et al. for Resistance Training T. Blair, L. Morrin.
- "Medicine & Science in Sports & Exercise"; Exercise and Hypertension; L. Pescatello, et al.; March 2004
