The beneficial effects of exercise on lowering your blood pressure

cycle your way to lower blood pressure

Exercise is one of the best drug-free approaches of lowering high blood pressure. Hypertension and lack of physical activity show a close relationship most of the time. According to many studies, being physically active can prevent hypertension, and if you are already suffering from high blood pressure, enrolling in physical exercises can help you in reducing this condition. This does not mean that you have to go to a gym or do heavy workouts every day. Making a lifestyle change by walking or jogging every day can make a great effect on your health.

How is high blood pressure connected with exercises? When you enroll in regular physical activities, it strengthens your heart. With a stronger heart, your body can pump more blood with low effort. By working less, your heart put less effort on the arteries which in turn reduces blood pressure.
It is discovered that when you enroll in physical activities every day, your systolic blood pressure reduces by 4-9 millimeters of mercury (mmHg). This is almost equivalent to some blood pressure medications. For people who have mild hypertension, this could be enough to normalize their blood pressure.

All of us increase the risk of having high blood pressure as we age. Even though you might have a blood pressure lower than the normal level (120/80 mmHg) now, this can elevate as your age. But, if you remain physically active, do exercises and keep yourself fit, this risk decreases in a great amount. Regular exercises will reduce your weight, which is another best way to reduce your blood pressure. Obesity and overweight are two common reasons for hypertension in many adults today.
Actually, the magic doesn’t happen in one day. You need to exercise on a regular basis for about 3-4 months to have a real impact on your blood pressure readings. Also, this reduction will make sure the blood pressure lowering effects only until you keep yourself active and fit.
exercise to reduce your risk of heart diseaseNow you must be thinking which kind of exercises and how much of it will make this change. Aerobic exercises or cardio are the best options for people who have a normal blood pressure and are focused on preventing hypertension. But, for those who have a high blood pressure already, a simple walk every day or slow jogging can be the best choices. Try your best to cover a minimum of 10-20 minutes of exercises every day. You do not necessarily need to sweat for this. But, you might have to struggle with your schedule for this. But, it’s all worth it.
As many studies suggest, low-intensity exercises have the maximum effect on the blood pressure and heart health. So, always be focused on controlling your pace and intensity. Other than jogging and walking you may also try something interesting; swimming, basketball, football, squash, badminton or even beach ball can be more enjoyable and interesting.

 

written by Dr. Nuwanthi