Exercise to Help Lower Blood Pressure

As we get older we become more likely to get high blood pressure. This is partly due to the way we eat, but it is also partly due to lack of regular exercise as we age. It's not necessary to make drastic changes; too drastic and you might not be totally committed to an exercise routine. Small changes in our activities of daily living can make a big difference in controlling blood pressure.

How exercise lowers blood pressure

Regular exercise lowers blood pressure, because causes the muscles of the heart to get stronger. Without regular exercise, the heart muscles get out of shape in much the same way that your skeletal muscles do when they are deprived of regular exercise. When the heart of the muscles become toned with regular exercise, the heart becomes much more efficient. When the heart doesn't have to work as hard to pump blood through the arteries, less pressure is exerted on the arterial walls. With regular exercise, you may be able to lower your blood pressure numbers by 5 to 10 mm Hg. It is important to be committed to getting regular exercise to keep your blood pressure at a healthy level. A healthy blood pressure is one that is below 120/80.

Exercises that lower blood pressure

Exercises that lower blood pressure include walking, swimming, riding a bicycle, running, jogging, climbing stairs, yard work, house work, and sports. You can go to a gym, but it isn't really necessary. You can spend 30 minutes scrubbing your floor and get enough exercise in a day to help maintain a healthy blood pressure. Lifting weights is another way to help keep your body toned; however, aerobic activity is just as important.

A common excuse for not exercising is that busy people don't make time for themselves to exercise. If you cannot set aside 30 minutes for exercise, you can cut the time up into 10 minute segments. When working out with weights, you may notice that your blood pressure will spike, but this is temporary. As your body becomes accustomed to weight training your blood pressure will return to normal or near normal.

Many people, who make lifestyle changes, including diet and exercise, often can get off their blood pressure medications, or go to less powerful blood pressure meds. When working out with weights, it is important to do it properly. It would be a good idea to have a trainer show you proper form when you begin a weight training program. In the beginning, it is wise to start with less weight and as your heart and body gets stronger, you can increase the weight. Always consult your physician before starting any exercise program.

How you breathe is important when you are working out with weights and doing aerobic exercise to lower blood pressure. If you hold your breath, you can cause a momentary spike in your blood pressure. If you are breathing easily during your 10 to 30 minutes of exercise, you may want to challenge yourself with more intense exercise; however, if you feel yourself get dizzy or out of breath, you need to stop and let your body recover. It is important to listen to your body as it talks to you. As you become more in tune with your body, you will be more likely to stick with an exercise plan that works for you.

Conclusion

Your lifestyle has a lot to do with your blood pressure. You should consult your doctor before starting an exercise program if you are a woman who is 50 years old or older, or a man who is 40 years old or older. You should also consult with your doctor if you smoke, or are overweight, or if you have hypertension, on blood pressure medications, have had any chronic health condition or have heart disease or have had a heart attack.

Never substitute your own judgment for the advice of your physician. If your doctor prescribed blood pressure medications, keep taking them unless instructed otherwise. You might also ask your doctor how exercise will affect the medications you take for blood pressure. It is a good idea to have a blood pressure unit in your home to take your pressure each day before you exercise. Over time, you should see a gradual decline from a higher blood pressure to a normal or near normal one.

Cautionary statement: Always warm up before exercising to prevent injury. If you experience shortness of breath, chest pain or lightheadedness, irregular heartbeat, stop exercising and get medical help immediately.

Sources:

Mayoclinic.co

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