Lowering High Blood Pressure Through Exercise

If you read last week's newsletter, I told you that May happens to be the awareness month for many different health issues. I discussed Osteoporosis last newsletter and this week's newsletter is dedicated to high blood pressure since it is National High Blood Pressure Awareness month.

I meet a lot of people that have hypertension (high blood pressure) and are on medications. Did you know that more evidence is being produced that exercise, plus a healthier lifestyle, can eliminate the need for those medications by keeping your blood pressure in check? I'm sure some of you did, but just don't care. I understand it is simpler to just take your meds, but being healthy can hopefully eliminate plus prevent a lot of other issues besides high blood pressure. But, I digress. That isn't what this newsletter is about.

So how does exercise help blood pressure? I'm glad you asked.

As you exercise, you make your heart stronger. If your heart gets stronger, than it takes less effort to pump blood throughout your body. Because your heart pumps blood more efficiently, the force on your arteries decreases, thus lowering your blood pressure. Implementing exercise can lower your systolic number (the top number) an average of 5 to 10 mm/Hg. That is as good as some medications and in some cases can reduce the need for them.

It takes about 1 to 3 months of continuous exercise to start effecting your blood pressure. These benefits only last as long as you continue to exercise. We increase our chances of acquiring high blood pressure as we age, so if we can get into a steady exercise routine, then we can keep it low as we get older.

Just like anyone, if you are just starting an exercise program, you will want to start conservatively and progress as you are adapting to the program. You can then get to the point, where you have a high intensity to your workout with no repercussions of raising your blood pressure. Aerobic activity is key, but combining it with weight training will really help out.

So if you are tired of taking yet another medication for a disease that you acquired as you got older, than why don't you try some exercise. Not only will it help you lower your blood pressure, but you will have more energy, feel better, and look great. I would definitely love to have those side effects, wouldn't you??