High Blood Pressure? Get Regular Exercise

In a number of studies of people with high blood pressure, it has been shown that a program of regular exercise can lower blood pressure by up to 10 mm Hg (millimeters of mercury). This decrease may not sound very much. However, for a person who is prehypertensive (between 120 and 139 for the upper number and between 80 and 89 for the lower number) or is at the border of stage 1 hypertension, the drop in pressure may be sufficient to not require medication. If there is still a need for medication, exercise may allow for lower levels of medication or a smaller number of drugs.

For those who currently have normal blood pressure, but will develop hypertension later in life, exercise will help keep the pressure at normal levels much longer and slow any increases.

To be effective at lowering blood pressure, the exercise must be regular. Though any form of working out is immediately beneficial for the body, the full effect takes several months. This is probably due to a training effect. There are very few things that we do where we do not continue to improve with repetition; be it exercise, sport or a hobby. With continued exercise the heart and muscles get stronger and this helps to lower blood pressure.

So, what types of exercise will help lower blood pressure? Until fairly recently, it was thought that only aerobic training was useful for lowering high blood pressure. Now combining aerobic with strength, or resistance, training is thought to give additional benefits.

It is important to note that pulse rate is NOT related directly to blood pressure. Many people will not exercise since when their pulse rate goes up, they think that their pressure is getting really high. An increase in pulse rate means that the heart is beating faster. If blood pressure does increase, it is usually only slight and temporary.

Aerobic exercise is anything that makes you breathe a bit more heavily and increase the pulse rate. It is moderate; it is not getting very out of breath, which becomes anaerobic exercise. Depending on fitness level it is brisk walking, moving the lawn, riding a bicycle or anything else that increases your effort. Whatever types of exercise are chosen, they have to be something that is enjoyable, so that you will stick with it.

Resistance, or strength, training is particularly useful for the upper body. Frequently, aerobic exercise only strengthens the lower body. Strong arms are good, too. It is important to remember not to hold your breath during the exertion phase when doing this type of exercise. Holding breath causes an increase in blood pressure.

Regular exercise, in addition to lowering high blood pressure, will have many other benefits. So get moving!