Recreational running attracts people of all sizes and ages. It's universally popular, because runners don’t have to be super competitive or even run at a fast pace to enjoy major health benefits. Just 30 to 40 minutes of running most days of the week can help prevent or reduce hypertension -- a potentially deadly condition in which abnormally high blood pressure damages blood vessels and vital organs.
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Everyone Can Benefit
Aerobic exercises such as running, cycling and swimming have a consistent, demonstrated effect on lowering blood pressure. According to a report published in November 2013 in "Circulation," men and women at all blood pressure levels benefit from regular aerobic activity, including those with hypertension. This same report suggests reductions in blood pressure are associated with moderate to vigorous aerobic physical activity of at least 12 weeks' duration, on average, involving 3 to 4 sessions per week, lasting an average of 40 minutes per session.
What Goes Up, Goes Back Down
During aerobic workouts like running, increased demands on the heart and circulatory system can cause blood pressure levels to spike temporarily. Exercise-induced elevations in blood pressure are not a concern for many healthy individuals. But extreme elevations in blood pressure during exercise can be a red flag. According to a study published in March 2002 in "Hypertension," an exaggerated blood pressure response to heart rate during exercise can predict future hypertension. If you have hypertension or think you are at risk, consult your doctor. Close medical supervision and proper blood pressure medications help many people with hypertension adjust safely to a new running routine.
REFERENCES & RESOURCES
- Circulation: 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk
- Hypertension: Blood Pressure Response to Heart Rate During Exercise Test and Future Risk of Hypertension
- National Heart, Lung, and Blood Institute: How Can High Blood Pressure Be Prevented?
- American Heart Association: About High Blood Pressure