Exercise is one way you can reduce high blood pressure or even help prevent it. Inactivity is a risk factor for the development of high blood pressure but before you jump straight in and go to the gym, if you have been inactive and have heart disease or another medical conditions be sure to check with your health care professional as to what type of exercise is safe for you to do.
How it affects your body
Blood pressure is the
measurement of the force of your blood against the walls of your arteries. There
are two types of blood pressure, primary, or essential high blood pressure
which has no underlying cause and secondary high blood pressure, this is caused
by another health condition. Consistently elevated blood pressure may damage
your arteries and heart. High blood pressure doesn’t only damage but it narrows
the arteries, causing them to become less elastic which limits blood
flow. This could lead to a reduction of nutrients and oxygen delivered to
organs and muscles, including the heart which then could cause your heart to fail.
The brain may also be affected as limited oxygen to the brain can cause
strokes, mini-strokes, dementia or a mild cognitive impairment. Your kidneys
are susceptible to scarring or kidney failure from high blood pressure. Also
the tiny blood vessels in your eyes can become damaged leading to retinopathy,
nerve damage or blindness.
What do the readings mean?
Normal systolic blood
pressure depending on your age ideally is with the top number less than 120 and
the diastolic mm Hg, which is the bottom number less than 80.
Elevated blood pressure is
when the top number is 120-129 and the bottom number is less than 80.
High blood pressure stage 1
is when the top number is sitting between 130 and 139 or the bottom number is
80-89 and high blood pressure stage 2 is when your top number is at 140 or
higher or your bottom number is at 90 or higher.
Exercise and high blood pressure
There have been studies
conducted that concluded that the combination of endurance and dynamic
resistance training is effective in reducing systolic blood pressure. Exercise,
while it is good for your heart should be stopped if you feel weak, dizzy or
lightheaded and if you experience pressure or pain in your chest, you neck,
your arm, your jaw or shoulder.
Physical activity has a
positive effect on high blood pressure and it can also help you manage
your weight and lower your stress level. Even in the hours after you have
completed your exercise it continues to reduce your blood pressure. Becoming
more active can lower systolic blood pressure by up to 9 mm Hg much in the same
action of some blood pressure medications. However, to keep your blood pressure
under control, you will need to exercise regularly and it doesn’t happen
straight away, it may take up to 3 months for it to impact on your
measurements. So, it is important to keep taking your medication if you are on medication
until your doctor says you can lower it.
