Learn about Exercise & Hypertension 

Exercise & Hypertension 

What is hypertension? Hypertension is the condition of high blood pressure. Stage 1 hypertension is now defined as blood pressure measured and expressed as millimeters of mercury (mm Hg), read from a blood pressure monitor 120 systolic over 80 diastolic or 120/80 mm Hg[1]. There are different stages of hypertension. Sage 2 hypertension is defined as ≥160 systolic over 100 diastolic mm Hg, and hypertensive crisis is defined as a blood pressure reading ≥180 systolic over 110 diastolic mm Hg. All stages of hypertension are serious and can put you at an increased risk for damage to your heart, arteries, brain, and kidneys, among other organs and systems in your body[2].

Does exercise alter blood pressure? 

Exercise, along with a good diet, is effective in lowering high blood pressure and maintaining healthy blood pressure. Duration, frequency, and intensity of physical activity play a strong role in the effectiveness of exercise as related to the circulatory system and heart health. Regular physical activity for 30 minutes or more, for adults, and 60 minutes or more for children and adolescents, every day, within a prescribed exercise intensity or heart rate zone, meaning moderate to vigorous exercise or physical activity is most effective for maintaining ideal blood pressure and heart health.

Exercising within a proper and safe exercise intensity helps your heart to maintain or improve its strength, as a result, it’s endurance, which helps your heart to accomplish its job of pumping blood throughout your body less stressful over time. It has been determined that if you are within the prehypertensive range lowering your blood pressure by as little as 4 to 9 mm Hg can greatly reduce your risks for additional illness, disorders, and disease[3]. Added benefits of exercise include weight loss, body fat reduction, improved cardiovascular strength and endurance, stress relief, improved muscle strength and endurance, improved mental focus and emotional health, and improved bone health, among several other benefits.

Examples of physical activity that can be beneficial to heart health and, specifically, lowering your blood pressure for you if you are classified as prehypertensive or hypertensive begin aerobic activities performed within your prescribed target heart rate including walking, cycling, or swimming. In addition to aerobic exercises, strength building exercise or resistance exercise should be performed twice a week. The duration and intensity of the physical activities or exercise remain the same as described above, however, the frequency is lowered to a minimum of two resistance exercise sessions per week. Speak with a qualified exercise professional to help you determine the exact types of exercises that can be most effective for you. That said, it is important that when you exercise with resistance, emphasis on moderate weight and appropriate repetition range is essential. The recommendation for repetitions of specific exercises, falling within your prescribed target heart rate, should be performed 8 to 12 repetitions per set of exercise[4].

Hypertension in America

Statistics on Hypertension in America

Prehypertension

Hypertension

Related Mortality

Correlation Statistics[5]:

Heart Attack

First Stroke

Chronic Heart Failure