Exercise can lower high blood pressure risk

Exercising more than four hours per week could drop your risk of having high blood pressure by nearly 20 percent, according to new research in the American Heart Association journal Hypertension. Meanwhile, people who had one to three hours per week of leisure exercise had an 11 percent lower risk than those with under an hour of activity.

Researchers pooled results from 13 studies on the effects of physical activity on blood pressure. The studies involved 136,846 people in the United States, Europe or East Asia who initially had healthy blood pressure. More than 15,600 later developed high blood pressure during follow-up periods ranging from two to 45 years.

The findings suggest that the more recreational physical activity you get, the more you are protected from developing high blood pressure.

Almost 78 million U.S. adults have high blood pressure, defined by the American Heart Association as blood pressure readings at or above 140 millimeters of mercury for the upper number or 90 or higher for the bottom number. The condition typically has no symptoms, so it goes undetected or untreated in many people.

“Hypertension is a risk factor for cardiovascular and kidney disease — thus, it is important to prevent and control hypertension,” said Wei Ma, M.D., Ph.D., study co-author and associate professor at the Shandong University School of Public Health in Jinan, China. “To try to lower your risk of high blood pressure, you should exercise more in your leisure time.”

Researchers didn’t find a solid link between physical exertion at work and risk of high blood pressure. Health guidelines urging people to get more exercise don’t distinguish between activity at work and for leisure, said Bo Xi, M.D., Ph.D., lecturer at the Shandong University School of Public Health in Jinan, China, and a co-author with Ma. But, “given the new findings, perhaps they should.”

Physical activity on the job, such as farm or industrial work, can involve exertion like heavy lifting, prolonged standing and repetitive tasks.

Recreational exercise may affect several factors tied to high blood pressure — helping people keep off extra pounds, improving poor insulin sensitivity or reducing the blood vessels’ resistance to blood flow, Ma said.

Although the new research linked recreational exercise and lower blood pressure, it didn’t show that the exercise prevents the condition. People who exercise for fun may just have healthier lifestyles, Xi said.

The Independent Innovation Foundation of Shandong University, Research Fund for the Doctoral Program of Higher Education of China and Foundation for Outstanding Young Scientists in Shandong Province funded the study.

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Physical Activity and Blood Pressure

Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Take charge of your activity level

Exercise in our culture may not "just happen." When your daily routine includes hours of sitting at a desk using computers and browsing the internet, staying current with television shows and using countless labor-saving devices, you can easily fall into inactivity. But taking charge of your fitness may be one of the best decisions you'll ever make. The choice is yours.

What happens if I'm inactive?

All Americans should be regularly physically active to improve overall health and fitness. People who aren't physically active are much more likely to develop health problems. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress.

AHA Recommendation

For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines:

• Get the equivalent of at least 150 minutes of moderate intensity aerobic physical activity (2 hours and 30 minutes) each week.
• You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week.
• Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• Include flexibility and stretching exercises.
• Include muscle strengthening activity at least 2 days each week.

When it comes to physical activity, just get moving. Find ways to enjoy and savor the benefits as you gradually increase your activity level.

Don't be afraid to be active.
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other pre-existing condition. It's best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.

Find something you like!
If you love the outdoors, combine it with exercise and enjoy the scenery while you walk or jog. If you love to listen to audiobooks, enjoy them while you use an elliptical machine.

These activities are especially beneficial when done regularly:

• Brisk walking, hiking or stair-climbing
• Jogging, running, bicycling, rowing or swimming
• Fitness classes at your appropriate level
• Activities such team sports, a dance class or fitness games

Mix it up. Variety is good for you.
A variety of activity helps you stay interested and motivated. When you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury so you can maintain a good level of heart-healthy fitness for many years.

Know what moderate means for you.
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets yourheart rate up to a moderate level. If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Make it social.
Consider walking with a neighbor, friend or spouse. Take an exercise challenge. Connecting with others can keep you focused and motivated to walk more – join, or create, an American Heart Association Walking Club to find walking buddies near you.

Reward yourself with something that supports your goals.

• Pay yourself. Set aside a small amount of money for every workout. After one month, invest your payoff in something that motivates you to keep up the good work, like new music to enjoy while you walk or a new workout shirt.
• Celebrate your milestones. Fitness needs to a regular part of your life, so finding ways to savor your success is important. Log your walk time or distance and write yourself a congratulatory note when you achieve a milestone, or indulge in a massage after every 100 miles - whatever incentive works to keep you moving!

Warm up and cool down.
Warming up before exercising and cooling down afterwards helps your heart move gradually from rest to activity and back again. You also decrease your risk of injury or soreness. Warm-up should last at least 10 minutes — longer for older people and those who have been inactive for a long time. Cool-down is especially important. If you stop exercising too quickly, your blood pressure can drop sharply, which can be dangerous and can also cause muscle cramping. Try adding some relaxing yoga poses to your routine; they will also increase your flexibility.

Practice breath control.
Make sure that you breathe regularly throughout your warm-up, exercise routine and cool-down. Holding your breath can raise blood pressure and cause muscle cramping. Regular, deep breathing can also help relax you.
No time for exercise? Try our top 10 tips!
Do I need to consult my doctor before increasing my activity level?
Healthy adults generally do not need to consult a healthcare provider before becoming physically active. Adults with chronic conditions should talk with their healthcare provider to determine whether their conditions limit their ability to do regular physical activity.
What is moderately intense physical activity?

Use these simple tests to determine if you are reaching a moderate level of intensity.

• If you can easily carry on a full conversation and perform the activity at the same time, you probably aren't working hard enough.
• If you can sing and maintain your level of effort, you're probably not working hard enough.
• If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
• If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you have to stop and catch your breath.

Learn how to identify and monitor your target heart rate to measure the intensity of your activity.
How do I calculate my heart rate?

To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it's at rest. The best time to find your resting heart rate is in the morning after a good night's sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute. However, for people who are physically fit, it's generally lower. Also, resting heart rate usually rises with age.
How much do I need to exert myself?

Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate. Learn more about target heart rate.
Remember, pacing is important
It's important to pace yourself properly when exercising. If you're just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

A simpler intensity test
If you don't want to take your pulse while exercising, try using a "conversational pace" to monitor your efforts during moderate activities like walking. It works like this:

• If you can talk and walk at the same time, you are working at a moderate physical activity level.
• If you can sing and maintain your level of effort, you're probably not working hard enough.
• If you get out of breath quickly, you're probably working too hard, especially if you have to stop and catch your breath.

"This content was last reviewed on 04/04/2012."

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Exercise: A drug-free approach to lowering high blood pressure

 

Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.By Mayo Clinic Staff

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Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.

Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

• Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
• Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming

The American Heart Association recommends you get at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise or a combination of both each week. Aim for at least 30 minutes of aerobic activity most days of the week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure during exercise. This increase can be dramatic — depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people.

If you have high blood pressure and want to include weight training in your fitness program, remember:

• Learn and use proper form when lifting to reduce the risk of injury.
• Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
• Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.

If you'd like to try weight training exercises, make sure you have your doctor's OK.

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