Hypertension and Exercise

Physical activity is one of the most important steps for preventing and controlling high blood pressure. People who are physically active have a 25-50% lower risk of developing hypertension. Findings from multiple clinical trials indicate that exercise lowers blood pressure as much as some drugs.

Regular exercise reduces blood pressure by increasing circulation to the muscles and skin, and widening the arteries. It also improves renal function, which contributes to the body’s ability to regulate and eliminate excess fluids. These effects on blood pressure are immediate, after your very first exercise session, and are sometimes measurable even 12 hours later.

Of course, the effect of daily exercise on hypertension adds up. If you exercise moderately every day, by the time pressure starts resuming its usual level, you are lowering it again. Within four weeks, regular aerobic exercise can lower your blood pressure readings by as much as 5-15mm Hg.

Stage 3 hypertension should be treated with medication before initiating exercise therapy.

Make time for exercise, and try working it into your daily routine. Choose an activity you enjoy, in order to  persevere over time. Increase your activity level gradually, especially if you have not been exercising regularly.

Cardiovascular exercise

Cardiovascular exercise should be performed for 30-60 minutes, at least three times a week, at moderate intensity (60%-75% of your target heart training zone as defined by your doctor). You may divide your session into three 10 minute stretches.

Recommended cardiovascular exercises:

• Brisk walking (5-7 kmh)
• Bicycling (at 16 kmh. or less)
• Canoeing or rowing (at about 5-6 kmh)
• Swimming at a comfortable pace
• Low or high impact aerobics
• Rope-jumping
• Gardening
• Dancing
• Home care and repair
• Golf (walking the course)
• Fishing
• Swimming
• Cycling

Strength training

Strength training is also important – but should be safely designed with a fitness professional. Emphasize large muscle groups (thighs, hips, and torso) for greatest effect.

It is especially important to lose abdominal fat!

Always warm up properly before exercise, in order to reduce stress on your heart.

Extend the cool-down period of any workout. Blood pressure medication may lower blood pressure excessively if exercise is stopped abruptly.

After a meal, make sure you wait at least an hour and a half before exercising.

TIPS:

• Use stairs instead of elevators
• Get off the bus one or two stops early and walk the rest of the stretch 
• Park your car at the far end of the parking lot at work
• Find someone to exercise with - it will help you stay motivated!

Check with your doctor before you start any exercise program.

Warning: Stop exercising if you feel weakness, dizziness, chest pain or discomfort in your neck, arm, jaw or shoulder, and seek medical assistance.