High blood pressure, also known as hypertension, is a common condition that affects millions of people worldwide. According to the World Health Organization (WHO), hypertension is responsible for 7.5 million deaths each year globally.
Hypertension is a leading risk factor for heart disease, stroke, kidney disease and other health problems. Fortunately, there are many lifestyle changes that can help manage hypertension, and one of the most effective of these changes is running.
In this article, we will explore how running can help manage hypertension, and provide some tips for getting started.
What is hypertension?
Hypertension is a condition in which the blood pressure in the arteries is consistently elevated.
Blood pressure is measured in millimeters of mercury (mmHg) and is recorded as two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). A blood pressure reading of 140/90 mmHg or higher is considered high. High blood pressure puts extra strain on the heart and blood vessels, increasing the risk of heart attack, stroke, kidney disease and other health problems.
How running can help with hypertension
Running can be a very effective way to manage hypertension. Here are some of the ways in which running can help:.
1. Lowering blood pressure
When you run, your heart works harder to pump blood to your muscles, which can help to strengthen the heart and improve cardiovascular function. This can lead to a decrease in blood pressure, particularly if you run consistently over time.
According to the American Heart Association, regular aerobic exercise such as running can lower systolic blood pressure by an average of 5 to 10 mmHg.
2. Reducing stress
Stress can be a major contributor to hypertension, as it triggers the release of hormones that increase heart rate and blood pressure.
Running is a great way to reduce stress, as it releases endorphins (feel-good hormones) that can help to improve mood and decrease feelings of anxiety. After a run, you may feel calmer and more relaxed, which can have a positive impact on blood pressure levels.
3. Maintaining a healthy weight
Being overweight or obese is a major risk factor for hypertension. Running can help you to maintain a healthy weight or lose weight if necessary, which can have a significant impact on blood pressure levels.
According to the Mayo Clinic, losing just 5-10% of your body weight can lower blood pressure significantly.
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4. Improving overall cardiovascular health
Running is a great way to improve overall cardiovascular health, which can have a positive impact on blood pressure levels.
When you run, your heart and blood vessels become stronger and more efficient, which can help to reduce the strain on the cardiovascular system. This can lead to lower blood pressure levels and a reduced risk of heart disease.
5. Increasing vascular function
Running can increase the function of the vasculature (blood vessels) which can improve blood flow and reduce the stiffness of the arteries that contribute to hypertension.
Increased vascular function can be achieved by running consistently which helps habituate the vascular network to regular stress.
Getting started with running
If you are new to running, it is important to start slowly and gradually increase your distance and intensity over time. Here are some tips to get started:.
1. Invest in a good pair of running shoes
A good pair of running shoes can help to prevent injuries and make running more comfortable. When selecting running shoes, look for a pair that provides good support and cushioning.
2. Start with a walking program
If you are new to exercise, start with a walking program and gradually increase your distance and intensity over time. Aim to walk for at least 30 minutes a day, five days a week, and gradually increase your pace and distance over time.
3. Use a running app
Running apps are a great way to track your progress and stay motivated. There are many free and paid running apps available that can track your distance, pace, and other metrics.
4. Take it slow
When you begin running, take it slow and don’t push yourself too hard. Aim to run at a conversational pace (a pace at which you can easily carry on a conversation) and gradually increase your intensity over time.
5. Add variety
Add variety to your running routine by incorporating different types of runs such as intervals, hill repeats, and tempo runs. This will not only make your runs more interesting but will also help to challenge your body and improve your fitness.
Conclusion
Running can be a great way to manage hypertension, improve overall cardiovascular health and reduce stress. If you are new to running, start slowly and gradually increase your distance and intensity over time.
Invest in a good pair of running shoes and use a running app to track your progress and stay motivated. Remember to take it slow and add variety to your running routine. With consistency and dedication, running can help to improve your health and well-being.
