The risk for high blood pressure increases with age, but a little exercise may help. If you already have hypertension, exercise can help you cope with it. Don't think you have to run a marathon or join a gym right away. Instead, begin gradually and incorporate more physical activity into your daily routine.
Making workouts a habit can aid in blood pressure reduction. It also offers you more energy and is a wonderful way to relieve stress and feel better.
How does Exercise ease your blood pressure?
Daily exercise strengthens your heart. A stronger heart can pump more blood while exerting less effort. As a result, the force on your arteries decreases, resulting in a decrease in blood pressure. A millimetre of mercury is used to measure blood pressure (mm Hg). The top number (systolic) of normal blood pressure is less than 120 mm Hg, and the bottom number is less than 80 mm Hg (diastolic). Increasing your physical activity can help you lower your top and bottom blood pressure numbers. It's unclear how much lower, but studies show reductions ranging from 4 to 12 mm Hg diastolic and 3 to 6 mm Hg systolic.
Regular exercise also aids in the maintenance of a healthy weight, which is another important factor in blood pressure control. If you're overweight, even losing some calories can help lower your blood pressure.
Exercise tips for controlling blood pressure
Trekking
The muscular effort needed to climb a road with an upslope, a hill, or a mountain can assist you in reaching a higher level of fitness. Trekking, for example, can lower blood pressure by up to ten points.
Walking for ten minutes
Exercise reduces blood pressure by reducing blood vessel stiffness, allowing blood to flow more freely. Exercise's effects are most noticeable during and immediately following a workout. Lowering blood pressure is most noticeable immediately following exercise.
Cardiovascular, or aerobic, exercise
It can help lower blood pressure and strengthen your heart. Walking, jogging, jumping rope, stationary or outdoor bicycling, cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics are some examples.
Need to Consult
It's sometimes a good idea to consult with your healthcare expert before beginning an exercise program, especially if you have:
- You've suffered a heart attack.
- You have a family history of heart disease before the age of 55 in men and 65 in women.
- You become dizzy from all the activity.
- You're either overweight or obese.
- You're not sure if you're in good health, or you haven't been exercising regularly.
- You are affected by a chronic disease such as diabetes, heart disease, or lung disease.
- During physical activity, you experience pain or discomfort in your chest, jaw, neck, or arms.
- You have cholesterol or elevated blood pressure.
Being physically active is one of the most beneficial things you can do for your blood pressure. Inquire with your healthcare expert if there are any restrictions on what you can try. Take note of how your body feels when you exercise. This can take a certain amount of time for your body to adapt. That's perfectly normal.
When you're doing aerobic exercise, it's normal to breathe harder, sweat more, and have your heart beat faster. Slow down or rest if you are feeling very short of breath or if your heart is beating too quickly or irregularly. If you experience chest pain, weakness, dizziness, light-headedness, or pressure, or pain in your neck, arm, jaw, or shoulder, stop exercising. If these symptoms do not go away quickly or if they occur again, contact your healthcare expert or seek emergency treatment right away.
References
- https://medlineplus.gov/howtopreventhighbloodpressure.html
- https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
