Cardiovascular disease tops the list of silent killers in the United States and high blood pressure can increase your risk for this condition. While some find medication maintains lower blood pressure, others turn to natural approaches for treating hypertension. One of the most effective methods for lowering high blood pressure without medication is exercise. Check out these tips for the best exercises to get your blood pressure readings back into the normal range.
How Exercise Works
Blood pressure is the amount of force that is placed on artery walls as the blood flows through them. When the force is higher, the heart has to work much harder to pump the blood throughout the body.This can put a strain on the heart and result in potentially serious health conditions later on. Exercise strengthens the heart, so it can pump the blood effectively with much less effort.
If you have normal blood pressure, regular exercise can help you maintain those healthy readings. Those who have moderately high blood pressure may be able to avoid medication by lowering blood pressure through lifestyle changes like a daily exercise routine. Even those with very high blood pressure may be able to reduce the dosage of their medications with the help of regular exercise.
Types of Exercise
Aerobic activity is the best type of exercise for lowering blood pressure. This may include walking, jogging, swimming or bicycling. You can exercise in the great outdoors or head to the gym for a session on the treadmill or elliptical trainer. The Mayo Clinic and the American Heart Association both recommend at least 30 minutes of aerobic exercise most days of the week for best results.
Resistance training has not been proven to lower blood pressure and may even dangerously raise numbers on those diagnosed with hypertension. However, this does not mean you can't participate in a strength training regimen if you have high blood pressure. Most doctors recommend modifying a resistance training program to include lower weights (no more than 10 lbs. at a time) and more repetitions. This approach can produce a more toned body safely and effectively.
Get Started
Never begin a new exercise program without talking to your doctor first. This is especially true for those who have been diagnosed with high blood pressure. Your doctor can help you design a program that will be safe and effective for your specific needs. As a general rule, a good workout session will make you sweat but still allow you to carry on a conversation throughout the exercise. It is also important to incorporate a warm-up and cool down period to protect your muscles from potential injury. A regular workout program will provide a host of healthy benefits in addition to lowering your blood pressure.
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