Exercise For High Blood Pressure - Lower High Blood Pressure with Exercise
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Exercise For High Blood Pressure - Lower High Blood Pressure with Exercise
Exercise is a drug free approach to lowering blood pressure. Regular aerobic or dynamic (moving) exercise depend mainly on the energy derived from consuming oxygen or your increased oxygen consumption helps your heart/cardiovascular system become stronger and more efficient at pumping blood, thus lower/control blood pressure. Systolic blood pressure (the top number) will rise with exercise and so will your pulse.
Improvements/seeing a decrease in the systolic blood pressure is a process that will take one to three months to see changes, depending on your commitment to the exercise, as well as other factors that are individual to each person. The American College of Sports Medicine reviewed 15 studies on exercise and blood pressure, and found that aerobic exercise reduced hypertension in 75 percent of people. Of course the disclaimer of checking with your doctor before starting an exercise program and being aware of your medications, such as beta blockers that limit the heart rate need to be in place. Some people will still require meds to control their blood pressure, but exercise can significantly reduce the amount of medication taken also.
Examples of aerobic exercise are brisk walking, jogging, swimming, bicycling, playing basketball, dancing or climbing stairs. These activities consume more oxygen than something, such as stretching or weight lifting, which are also vital to your exercise program. Aerobic exercise should be sustained for 30 minutes most days of the week at the rate of 70 percent of your target heart rate. To figure out the target heart rate, you use the simple formula of 220-your age = maximum heart rate (MHR). Take the MHR (x) .7 (or 70 percent) = your target heart rate. Sustained aerobic exercise will not only lower your blood pressure, but it will help you manage your weight, which also helps lower your blood pressure.
If you haven’t exercise much and are sedentary, this may sound like doing a marathon to you, start slowly and build up your tolerance. Try walking at a relaxed pace for 20 minutes. Everyone should warm up for five minutes and also do a cool down of at least 10 minutes to help your body transition back to normal activity. During cool down, per the American Heart Association, your heart rate should be within 10 to 15 beats of your resting heart rate (RHR). Not your target heart rate. The greater your fitness level, the quicker your heart rate will fall. You will need to measure your RHR at rest (before activity, caffeine, exercise) by taking your pulse. The best time to take the RHR is just after waking up. The reason you cool down is so that your blood pressure does not drop suddenly, and you will decrease your risk of cramping, as well as decrease muscle soreness. Stretching is also a great way to cool down, and keep the muscles flexible that were just worked aerobically.
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