Hypertension affects more than half of the American adult population. It is a leading cause of strokes and heart attacks, and is often accompanied by no obvious early symptoms.
One of the best ways to prevent and reduce high blood pressure is through exercise (along with a better diet). This is partly because regular, frequent exercise encourages your body to form new capillaries.
“It’s like producing extra release valves for your heart,” said John Bauer, director of educational content for the International Sports Science Association. “So there is less pressure on existing blood vessels.”
But which exercises are the most effective? Many studies have shown that yoga, wall hanging, and cardiovascular exercise are particularly helpful in lowering blood pressure. Tai chi is another gentle, low-stress exercise that some studies show is particularly effective against high blood pressure.
“Any exercise is helpful, but it’s the framework you put in place that matters most,” said Dr. Lili Barouch, director of sports cardiology and associate professor of medicine at Johns Hopkins University. .
This framework should follow a few rules regarding things like the intensity, regularity, and effectiveness of warm-ups, and include regular consultations with your doctor. Blood pressure spikes can cause health emergencies, although other effects are more subtle. If at any time you feel dizzy or dizzy, stop immediately and consult a healthcare professional.
Blood Pressure Dos and Don’ts
If you have high blood pressure and are new to exercise (or haven’t been), do a longer warm-up than you otherwise would, Bauer said. Spend at least 10 minutes at this lower intensity, aiming for a perceived exertion level of around three out of 10.
“If you go from rest to work, you’ll see a greater increase in your heart rate and blood pressure,” he said.
But don’t be afraid to increase your heart rate once you’re ready. “Unless your blood pressure is very high, you can, for example, take a vigorous walk,” Dr. Barouch said. It can also mean walking faster, hiking a trail, or carrying weight.
Rather than focusing only on your heart rate, pay attention to how your body feels. This is especially true if you’re taking blood pressure medications, as some can dull your heart’s response, which will disrupt your goals.
If you’re concerned about blood pressure and you’re new to fitness, don’t try to try high-intensity interval training, which causes faster fluctuations in your heart rate and blood pressure. You should also avoid exercises that require getting up and down from the ground quickly, like burpees, said Dr. Melissa Tracy, a cardiologist at Rush University Medical Center in Chicago.
“Burpees require a lot of muscle and position changes, and you may not breathe properly through them,” she said. However, with regular exercise and normalized blood pressure, you can make burpees a longer-term goal.
The same goes for lifting heavy weights, during which you might inadvertently hold your breath during your effort, Dr. Tracy said. “If you have hypertension, you reduce the return of blood to your heart and your blood pressure can drop,” she added. “When you release your breath, your heart rate speeds up and your blood pressure can rise.”
Once your body gets used to the exercise, gradually increase the difficulty of your routine to allow for continued progress. “Over time, you can start to pick up the pace, swing your arms, add inclines, or find other ways to get your heart rate up,” Dr. Tracy said.
When you’re done with your workout, take some extra time to cool down, allowing your heart rate and blood pressure to return to baseline.
In general, try to exercise for at least 30 minutes, unless you find it difficult to fit into your day. “If you have to break it up into smaller chunks, like 10 to 15 minutes, you may still see some improvement in your blood pressure,” Dr. Barouch said.
Once you’re used to exercising for 30 minutes at a time, working up to around 60 minutes of exercise can further improve the blood pressure benefits. “After that, there is no harm, but probably no additional value with respect to blood pressure,” added Dr. Barouch.
Define aims
The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or a combination thereof each week. This may be your goal, but even if you start a fitness routine, reaching this level may not be realistic. “For some people, exercising several times a week isn’t even an option at first,” Bauer said.
And while you might be tempted to do all your exercise on the weekend, that’s not the best way to lower your blood pressure. Instead, try to intentionally move your body most of the time. “It’s a more effective approach than being a weekend warrior,” Dr. Barouch said.
Finally, if you have hypertension, it’s important to consult your doctor before trying new exercise programs, and remember that not everyone can manage it through lifestyle changes alone.
But if you’re consistent, an exercise routine can start lowering your blood pressure in as little as four weeks. Research hasn’t conclusively proven that one form is better than another, so choose the exercise you enjoy the most – you’ll be more likely to stick with it.
Amanda Loudin is a freelance health and science writer.
News Source : www.nytimes.com
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