Following is a discussion on the effects of hypertension exercise, why exercise lowers high blood pressure, best exercises for hypertension & important cautions for exercising with HBP.
Effects of hypertension exercise
Studies show that moderate exercise is effective in lowering blood pressure.
When the exercise is regular it seems to reduce the risk of developing hypertension by 19 to 30 percent.
Conversely, low fitness in middle age leads to 50 percent greater risk of developing hypertension. Results are similar for men and women.
Surprisingly, the effect of exercise on high blood pressure is immediate even after your very first exercise session and are sometimes present even 12 hours later.
Moreover, the effect of daily hypertension exercise adds up. So, exercise moderately every day, & by the time pressure reaches its usual level, you’re lowering it again with exercise.
Lowering high blood pressure is so important that we urge you take a total approach to the problem. Consult qualified medical personnel, follow good diet recommendations, consider using natural remedies for hypertension & look into other ways of combating this serious condition.
Visit our two sister sites for valuable information on managing hypertension with herbal remedies & the link between mild dehydration & high blood pressure.
*Regular exercise reduces blood pressure by increasing circulation to the muscles and skin. So, hypertension exercise reduces the heart’s workload which reduces blood pressure.
*Widens arteries.
*It improves functioning of the kidneys & the body’s ability to manage and eliminate excess fluids. Hypertension could result from the body’s retaining water.
*Finally, exercise usually leads to fat loss and fat/weight loss is strongly linked to improved blood pressure.
Hypertension exercise tips
*Please, be patient, start slowly and gradually increase frequency & duration.
*Light endurance activities like walking, swimming, cycling and low-impact aerobics should be stressed.
*As conditioning improves, add low resistance, high repetition weight training. Remember, light weights at first, progress ggradually.
*Exercise five to six times per week depending on initial fitness level. However, improvement can be achieved with as little as three sessions per week. The total exercise duration should be between 30 to 60 minutes per session.
*Here’s some really good news, even a single exercise session provides an immediate reduction in blood pressure that can last for up to 22 hours
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 like stepping
*Gardening
*Dancing
*Home care and repair
*Golf (walking the course)
*Fishing
*Tai Chi or *Qi Gong reduce high blood pressure
*Relaxation exercises like meditation is a good hypertension exercise
*Resistance training is not recommended as a primary form of exercise for people with hypertension. It can be used as part of an overall workout program including cardiovascular exercise. Remember to exhale on the exertion (or lifting) phase and inhale on the relaxation (or lowering) phase.
Exercise cautions
*Isometric exercises should be avoided until hypertension is stabilized because contractions can cause extreme spikes of blood pressure
*During weight training, never hold your breath because it can result in blood pressure spikes.
*Beware of the heat. Using blood pressure-lowering drugs, such as beta-blockers should make you cautious of developing heat illness when exercising.
*Stage 3 hypertension must be treated with medication before initiating exercise therapy.
*Hypertension exercise should be followed by an extended cool-down period.
*Blood pressure-lowering drugs, such as alpha-blockers, calcium channel blockers, and vasodilators may cause blood pressure levels to drop after abruptly ending exercise.
*Overweight & obese adults with high blood pressure should combine regular exercise and weight loss to effectively lower resting blood pressure.
*Warning: Stop exercising if you feel weakness, dizziness, chest pain or discomfort in your neck, arm, jaw or shoulder, and seek medical assistance.
*As always, please consult with qualified medical personnel to evaluate your health & for specific recommendation on exercising with high blood pressure.
