Jennifer Closshey knows how regular exercise can be used to treat high blood pressure.
Elevated blood pressure, also known as hypertension, affects nearly 75 million Americans. Three of every four people over age 60 are affected. Equally present in both men and women, hypertension can have no obvious symptoms. Hypertension left untreated significantly increases the chance of both heart attacks and strokes, along with other serious health conditions.
The good news is that blood pressure readings are easy to take, and remedies are available. Taking a patient’s blood pressure is one of the first tests done in a doctor’s office. Home monitoring devices are inexpensive and easy to use. Even grocery and drug stores frequently offer a self-administered test that is simple and quick.
I check my blood pressure almost every time I go to the grocery store, in addition to having it checked in the doctor’s office.
Your doctor can customize your plan based on your degree of blood pressure elevation, overall health, age and other factors. For moderately-elevated blood pressure, according to Glenn M. Chertow, M.D., medical professor at Stanford University, lifestyle changes might be the answer instead of medications.
Exercise: A drug-free treatment
According to the Mayo Clinic, not getting enough exercise can be correlated with having high blood pressure. Hypertension risk increases with age, but getting enough exercise can make a big difference.
The systolic (or top number) is the key indicator to monitor for those over age 50. Although not all medical experts agree on the ideal blood pressure readings, a 2015 Systolic Blood Pressure Intervention Trial study of more than 9,300 participants showed those with a systolic reading of 120 or less were 33% less likely to suffer a heart failure, heart attack or stroke over the five-year period.
How does exercise work?
Regular exercise makes the heart stronger. A strong heart can pump more blood through the arteries with less effort and with less force. As the natural force on the arteries decreases, the blood pressure is lowered. This natural benefit can be as effective as some blood pressure medications. But the exercise program must be consistent to work.
Consider exercise as prevention for hypertension if your blood pressure is already normal — less than 120/80. Start slowly with your exercise plan and build up to a weekly goal. Know it will take one to three months of consistent exercise to have the desired impact on your blood pressure.
Another benefit from regular exercise is weight control. Dropping 10 pounds can drop the systolic readings another four points. Regular exercise builds muscle which also boosts metabolism. For blood pressure concerns, exercise is a win-win, as long as you keep it up.
How much exercise is best?
According to the American Heart Association, most healthy people need 150 minutes of moderate physical activity per week. Good choices include brisk walking, jogging, climbing stairs, swimming, dancing or active sports. Don’t forget that raking leaves, gardening and scrubbing the floors count too.
To lower blood pressure or cholesterol, 40 minutes of moderate to vigorous exercise four times a week works best. Include flexibility and stretching exercises along with strength training and aerobic activity for an overall fitness plan.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.
