Blood Pressure And Exercise Guidelines: Safe Exercise Tips To Lower High Blood Pressure

High blood pressure - Hypertension - contributes to many dangerous and even fatal illnesses and conditions including heart disease and heart attack. High blood pressure is a growing problem in the US, but it can be prevented, especially with exercise.

Blood pressure is the pressure that our blood hits the walls of the arteries. When we take a blood pressure reading, we are given two numbers: the top is systolic pressure (pressure in your arteries when heart muscles contract) and the bottom is diastolic pressure (that is pressure in the arteries between heartbeats) .

Studies have found that regular physical activity and exercise can help maintain healthy blood pressure readings. The researchers compiled results from 13 studies of physical activity and blood pressure involving 136,846 participants. More than 15,600 participants developed high blood pressure during the follow-up period.

Those participants who exercised more than four hours a week in their leisure time had a 19 percent lower risk of high blood pressure, compared to those who exercised less than once a week.

The results of the study suggest that the more active a person is, the more blood pressure they can experience.

Coauthor of the Wei Ma study said, “Hypertension is a risk factor for cardiovascular and kidney disease - therefore it is important to prevent and control hypertension. To try and reduce your risk of high blood pressure, you should exercise more in your spare time. "

The study may not necessarily show that people who exercise have lower blood pressure, but may participate in other healthy lifestyle habits that can contribute to the reduced risk of hypertension.

Exercise and physical activity to lower blood pressure

Exercise helps maintain healthy blood pressure as it keeps your heart strong. A weak or sick heart needs to work harder to pump out blood. Artery conditions such as atherosclerosis (hardening of the arteries) are often associated with higher blood pressure readings because the arteries are less flexible.

Several studies have shown that regular exercise can reduce systolic blood pressure by four to nine mmHg, which is as successful as the results achieved with some blood pressure lowering medications.

While exercise may benefit blood pressure, having high blood pressure may already prevent you from certain activities due to too much extra stress on the heart. Below you will find a chart that explains how different blood pressure readings affect your fitness.

Blood pressure reading	Ability to exercise and take action
Below 90/60	You are thought to have low blood pressure. Talk to your doctor before starting any activity.
90/60 to 140/90	It is safe to do any exercise within this range.
140/90 to 179/99	Exercising with these readings is generally considered safe, but vigorous activity should be avoided.
180/100 to 199/109	Talk to your doctor before starting any activity.
200/110 or above	Do not start any activity and talk to your doctor.

Exercise safe tips to lower blood pressure

Before you start any exercise or physical activity to lower your blood pressure, you should ask yourself two questions: What is fun for you? Would you prefer to exercise alone or in a group? This can help you choose an activity that you really enjoy so you can stick to it.

There are three types of exercise that can help improve blood pressure: Cardiovascular or aerobic exercise, strength training, and stretching.

If it's a good time, you want to start slowly. Try a moderate activity for 30 minutes such as walking, swimming or cycling.

Before doing any exercise or routine, it is always important to warm up to run your blood flow. This can involve light activity and stretching - basically anything that makes you feel warmer.

When you warm up, you can get into your activity, jog or play sports. Make sure you push yourself gradually and don't go overboard all at once.

At the end of your activity or fitness routine, do not forget to cool down. This also means stretching and slowing down movements gradually, which is especially important for those with high blood pressure.

Physical activities can range from household chores to sports to gym activities. The key is to find something you like to stay motivated. Working out with others, or joining a team, is a great way to stay motivated. You and your friend can push each other and hold each other to account for your work.

When to consult your doctor before becoming physically active

You will need the OK from your doctor to start working out if any of the things below apply to you.

• You are a man over the age of 45 or a woman over the age of 55
• Have you smoked or quit in the last six months
• You are overweight or obese
• You have a chronic health condition like diabetes
• You have high cholesterol or very high blood pressure
• You had a heart attack or stroke
• You have a family history of heart-related diseases
• You feel pain in your chest or jaw while engaging in physical activity
• Eventually you become dizzy
• Not sure if you are in good health
• You take certain medications

Exercise can be dangerous because of these issues, so it's important to talk to your doctor for guidance on what types of exercise you can do and for how long.

As you progress, make follow-up appointments to ensure that physical activity remains safe for you.