Several studies have proven that regular exercise can actually help lower your blood pressure and help maintain it at a normal level. This is because exercise improves the health of your heart and blood vessels, allowing your cardiovascular system to function more efficiently.
High blood pressure or hypertension occurs when the force of the blood against the artery walls is too high. And if your heart is strong enough, it can pump blood with less effort, thereby lowering your blood pressure.
Having regular exercise, both aerobic and resistance training, benefits the heart because it makes your heart stronger.
Because exercising makes your heart stronger, it pumps blood with less effort and the force on your arteries will decrease, thus lowering your blood pressure.
To some people, becoming more active is all what they need to keep their blood pressure in check. Some studies showed that simply exercising can actually lower your systolic blood pressure (the top number in a blood pressure reading) by about 4 to 9 mm Hg.
If you are already hypertensive, that is, having a blood pressure above 120/80 mm Hg, then exercising can be as good as most blood pressure lowering drugs. However, to maintain a normal blood pressure, you need to keep exercising on a regular basis.
It should be noted that it takes about one to three months of regular exercise before seeing an impact on your blood pressure
How Much Exercise Do I Need?
According to a recommendation by the Department of Health and Human Services, getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week should do.
It is also recommended that going for both moderate and vigorous activities is a good way to go.
On what type of exercise is most beneficial, you can actually do a mixture of exercises. You don’t have to spend hours in the gym all day in order to benefit from exercise.
Most physical activities that increase your heart and breathing rates are considered aerobic activity. Such activities are;
- Stairs climbing
- Brisk walking
- Sports like tennis or basketball
- Some household chores like scrubbing the floor
When you exercise, your heart rate and blood pressure tend to rise. Your heart rate, which may be at 60 to 80 beats per minutes at rest, can shoot up during moderate or vigorous exercise.
Increased heart rate during exercise is necessary so that more blood and oxygen can be delivered to your working muscles.
Likewise, your blood pressure may go up during exercise because the force of your heart’s contractions increases while exercising, and more blood is pumped with each beat. This effect increases blood pressure. Like your heart rate, your blood pressure returns to resting level a few minutes after you stop exercising.
Exercise Benefits Your Heart and Blood Pressure
Exercising doesn’t just strengthen your muscles, it makes your heart stronger and your blood vessels healthy as well.
As you exercise, the blood vessels that supply your muscles get larger (dilate) and more blood get pumped with each of your heartbeats. There is increased blood flow to your muscles and lesser pressure on your blood vessel walls.
Too Busy or Lazy to Exercise?
In as much as exercising is very beneficial to your overall health, we still don’t exercise enough. Nowadays, we are all too busy or lazy to exercise.
For some, it is laziness, while for some, it is time because of their busy schedule, work or job.
Here is a good news for you; use a vibration machine!
With this type of vibration machine, you will get proper blood circulation, lower blood pressure and even lose weight.
And just 10 minutes on this machine equals 1 hour of jogging.
And the interesting part about this vibration machine is, you use it indoor, at your convenience without the stress of jogging, running or walking down the street every day. You can even use the machine while watching TV.
You get to enjoy more benefits of exercise and get it done in a shorter time with less effort.
In conclusion, if your blood pressure is normal, that is, it is around 120 over 80 mm Hg, then exercise can help prevent it from rising as you age. And if you have a reading of well above 120/80 mm Hg, then exercise can help you lower your blood pressure and if done regularly can help keep it controlled for a long time.
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