Blood Pressure - How Exercise Can Help

High blood pressure or hypertension increases your chances of having a stroke or heart attack. That is why treating  high blood pressure is so important, and part  of your pressure lowering treatment may include exercise.

Many recent studies have shown that regular aerobic exercise (workouts like brisk walking that use large muscles for an extended period) over several months may modestly lower blood pressure. According to  a National Institutes of Health conference, aerobic exercise reduces resting (non exercise) blood pressure in people who have hypertension by an average of 11 mm Hg off the top number and 9 mmHg off the bottom number, what could be enough to lower high blood pressure to normal.

Before you dive into an exercise program, though, you need to talk to your doctor about your specific needs. Depending on how high your blood pressure is, he or she may want to supplement your exercise program with dietary changes like less salt, or with drugs,

Because  your body diverts blood to working muscles, exercise typically raises blood pressure. Although this effect is only temporary, if you have very high blood pressure, your doctor may want to lower it with drugs before you increase your physical activity. Exercise for people who have mild or moderate hypertension, however, is generally safe.

Your doctor can help you decide  what type of exercise might be best for you, but whatever your blood pressure, it's hard to go wrong with walking. Studies have shown that moderate aerobic exercise like walking may be even more effective in the long term lowering of resting blood pressure than more intense aerobic exercise like running.

Start walking at whatever pace feels comfortable. As you slowly build fitness, gradually increase your pace and distance. Aim for at least 30 minutes per session 3 days per week daily if possible even if you have to work up to that level.

Depending on your fitness level and interests, you may want to try jogging, stationary or outdoor bicycling, swimming, rowing, using a stair stepper, or low impact aerobics. Or, you can add some of these activities to your walking program for variety.

Conditioning your upper body can be a nice complement to aerobic exercise and may also help lower blood pressure, But the type of upper body workout you do is crucial. It's generally safe to lift light weights for many repetitions (often called circuit training), but don't use heavy weights. Pumping heavy iron can raise blood pressure to dangerous levels. For the same reason, avoid pure isometric exercises in which you push against a fixed object like a wall.

As long as you choose appropriate, moderate exercise like those above, you and your doctor can tailor a safe, effective exercise program to your tastes and needs. The important thing is that you pick activities that you enjoy and that you stick with the program: It may take months for your blood pressure to decrease appreciably. In the meantime though you'll benefit from feeling more in shape and healthier.

Finally, ask your doctor how often you should schedule a check-up. Regular visits can help your doctor assess your health and he or she may even decide to reduce or eliminate your blood pressure medication.

Most people would prefer to control their hypertension without drugs or minimize their need for medication if possible. Though it's no cure-all, exercise can help you feel fit, healthy, and better about yourself while offering a good possibility of moderately lowering your blood pressure. And after all, who needs more pressure in life?