Hypertension, or high blood pressure, occurs when your body has to use more force to push blood through your veins and arteries than is normal. A healthy, normal, adult blood pressure is between 110/70 and 120/80. Blood pressure readings higher than 125/85, but lower than 140/90 are considered borderline, and cause for concern. Consistent readings above 140/90 indicates hypertension.
Hypertension is hereditary, but lifestyle factors can help prevent or delay the onset of the disease. Following a healthy diet rich in whole-grain foods is one such factor, exercise is another.
Exercise and Blood Pressure
There are aerobic and anaerobic exercises. Aerobic exercises generally raise your heart rate and breathing because they require a lot of oxygen. Some examples of aerobic exercises include running, cycling, and jumping rope. Anaerobic exercises generally do not cause a noticeable increase in your heart rate, because they do not require much extra oxygen. Examples of anaerobic exercises include weightlifting and yoga.
During aerobic exercise, the increased heart rate and breathing actually cause your blood pressure rise because your heart is beating more forcefully. But this increase in blood pressure is only temporary – your blood pressure returns to normal shortly after you stop exercising.
Your blood pressure also goes up during some anaerobic exercises as the muscle contractions constrict your blood vessels. This increase is also temporary and your blood pressure will return to normal after you stop.
On the surface, it might seem that exercise actually causes high blood pressure and should be avoided. In fact, it’s just the opposite: over time, with continued exercise, your resting blood pressure will actually go down.
How Exercise Lowers Blood Pressure
The amount of blood your heart pumps with each beat is measured in something called stroke volume. Someone who pumps a lot of blood with each beat has a high stroke volume, while someone who pumps less blood would have a low stroke volume. When you do aerobic exercise, the increased demand on your heart and lungs actually makes them stronger. Exercise increases your stroke volume so that your heart has to beat less often to deliver the same amount of blood, and a lower heart rate translates to lower blood pressure.
But stroke volume isn’t the only part of the equation. Arteries are muscular blood vessels that help push blood through your body. When the muscles in the arteries become weak, they no longer push blood as effectively and that directly affect your blood pressure. The increased heart rate and breathing that you do during aerobic exercise conditions the muscles in the arteries the same way it conditions the heart and lungs. By making them stronger, they can push blood through the body more effectively and maintain a normal blood pressure.
Finally, anaerobic exercise helps lower your blood pressure by helping the veins push blood back to your heart. Unlike the arteries, the veins are not muscular and they have much thinner walls. They rely on momentum and a series of valves to keep blood flowing in the right direction. If the blood does not flow smoothly, this can adversely affect blood pressure. Because veins are located within muscle tissue, anaerobic exercise squeezes the veins, helping to push blood back to the heart.
When to Seek Help
You should have regular checkups that include blood pressure screening. If you are diagnosed with hypertension, do not attempt to treat the condition without medication.
Your doctor might suggest controlling your condition with diet and exercise alone, but if you have severe hypertension, going un-medicated could put you at greater risk for a stroke.
If you are on medication, consult with your doctor about incorporating exercise into your treatment plan and take your meds as directed. If your numbers improve, discuss your options with your doctor before changing or going off your meds.
If you cannot afford your medication, some drug companies offer assistance programs to help patients have access to their medications.
If you do not qualify for assistance, consider Canadian pharmacy meds. In many cases, Canadian pharmacies offer the same drugs, of the same quality, for a fraction of the price. All you need is a valid prescription from your doctor, and access to the internet, or a telephone to place your order.
