Keeping active can be as effective as some drugs in the treatment and prevention of hypertension.
Not only does physical activity help to control body weight, which will have a significant effect on blood pressure, it has the independent effect of lowering blood pressure by about 3-10 mmHg.
Exercise improves the condition of the heart muscle, circulation, and blood lipid levels, thereby improving the efficiency of the system. It reduces the chances of arteries becoming furred and affected by plaques, and so the chances of developing peripheral vascular disease, another major consequence of high blood pressure.
Keeping active is a powerful tool in controlling appetite, reducing cravings for cigarettes and bad foods, and reducing stress.
What type of activity is best?
It is not necessary to exercise at high intensity to lose weight and/or lower blood pressure. Lower intensity exercise performed for a longer period of time is a more effective means than short bursts of high-intensity activity. It carries less risk of injury or blood pressure complications.
Any type of exercise will be of benefit, but some may be more helpful in lowering blood pressure than others.
Aerobic exercise (anything that leaves you a little out of breath) such as walking, swimming, jogging, or cycling is ideal for weight/fat loss and cardiovascular conditioning.
Choose an activity you enjoy. If you are short of time or on a budget, jogging could be the ideal choice as it can be done from your doorstep with no need for any equipment other than a supportive pair of trainers. If you have other health complaints, such as painful joints or back problems, activities such as swimming or cycling may be more suitable.
T'ai chi and Yoga
Gentle exercises such as Tai Chi or yoga can be successful in lowering blood pressure since they promote relaxation and stimulate the circulation.
Relaxation techniques
Aromatherapy, floatation, acupuncture, reflexology, meditation and massage are effective in lowering blood pressure in a lot of cases. They work by relieving stress and tension, improving circulation, regulating heart rhythm and balancing the body's production of hormones.
Weight training
As well as reducing body fat, increasing bone density and improving strength and circulation, weight-bearing exercise with free weights, resistance machines or home kits can reduce blood pressure. It is important not to use weights or settings that are too heavy, as this can cause a transient increase in blood pressure, which can be dangerous in people with severely elevated levels.
CAUTION: As exercise transiently increases blood pressure, it is important to consult your doctor before embarking on an exercise programme if you suffer from hypertension. He/she may wish to supplement your programme with diet or medication if your blood pressure is severely high.
02/06/2009