High blood pressure or hypertension is a common condition that affects millions of people worldwide. It is often referred to as the “silent killer” since it does not have any noticeable symptoms.

Hypertension increases the risk of heart disease, stroke, and other health issues. Exercise is an effective way to control blood pressure, and it can be done by people of all ages and fitness levels.

What is blood pressure?

Blood pressure is the force of blood against the walls of the arteries. It is measured in millimeters of mercury (mmHg). Blood pressure is categorized into two readings: systolic and diastolic.

Systolic blood pressure is the pressure exerted by the blood when the heart contracts, while diastolic blood pressure is the pressure exerted when the heart is at rest between contractions. Normal blood pressure is considered to be 120/80 mmHg.

How does exercise help control blood pressure?

Physical activity helps control blood pressure in several ways:.

Regular exercise strengthens the heart muscle, reducing the effort it takes to pump blood through the body, which in turn helps lower blood pressure.
Physical activity helps reduce the stiffness in the arteries, which can contribute to high blood pressure.
Exercise helps promote weight loss, which is another risk factor for hypertension.
Physical activity is a natural stress-reliever, and stress is a leading cause of high blood pressure.

Types of exercises that help control blood pressure

There are several types of exercises that can help control blood pressure, including:.

Aerobic exercise: Activities that get your heart rate up, such as brisk walking, cycling, swimming, or running.
Strength training: Exercises that build muscle, such as weightlifting or resistance training.
Flexibility exercises: Activities that stretch your muscles, such as yoga or Pilates.

How often and how long should you exercise?

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You can break up these sessions into shorter increments throughout the day or week.

Additionally, strength-training activities should be done at least two days per week. It is important to start slow and gradually increase the intensity and duration of your exercise routine.

Before starting an exercise routine

Consult with your healthcare provider before starting or changing your exercise routine, especially if you have high blood pressure or any other health concerns.

Your healthcare provider may recommend specific exercises or a modified exercise plan based on your health status.

Monitoring your blood pressure

If you have high blood pressure, it is important to monitor it regularly. Consider keeping a log of your blood pressure readings to share with your healthcare provider.

If you notice any significant changes in your blood pressure or have concerns, contact your healthcare provider immediately.

Conclusion

Physical activity, particularly regular exercise, is an effective way to control blood pressure. Exercise helps strengthen the heart muscle, reduce stiffness in the arteries, promote weight loss, and relieve stress.

Aerobic exercise, strength training, and flexibility exercises are all beneficial for controlling blood pressure. It is important to consult with your healthcare provider before starting a new exercise routine and to monitor your blood pressure regularly.