Exercise and hypertension share an intimate relationship. Today, most blood pressure issues demand medication. But, what if I told you there’s another way? Plus, it lets you avoid the nasty side effects of taking meds.
Well, that’s our topic for today. Exercise has countless benefits. It helps you lose weight, boosts your metabolism, and more. Turns out, controlling hypertension is one of those benefits.
How does that work?
- 1 What’s the link between exercise and hypertension?
- 2 How can you use exercise to help your blood pressure?
- 3 Make exercise and hypertension prevention part of your lifestyle
- 4 The holistic takeaway
Excess body fat increases the risk of hypertension. Therefore, losing weight is a way to reduce that risk without drugs. And, the benefits of exercise and hypertension occur regardless of current body weight.
As such, it’s safe to assume that a weight loss mechanism isn’t the culprit. Thus, changes in body weight might not be necessary. Another example is combining exercise with diet. The combination doesn’t cause any additive effects.
What are the benefits of exercise?
Regular exercise strengthens your heart. That means it can pump more blood without as much effort. That lowers the force on your arteries. Thus, your blood pressure decreases. Exercise can lower both your systolic and diastolic blood pressure.
Moreover, working out helps you regulate your weight. Losing weight can help you lower your blood pressure. That said, regular exercise is a must for reaping these benefits. They only last as long as your exercise habit.
How can you use exercise to help your blood pressure?
Exercise and hypertension share a direct link. The former relates closely to an inactive lifestyle. As such, physical activity and exercise can delay the development of hypertension. That’s true for aerobic and resistance training.
That said, aerobic exercise might be ideal for blood pressure. Brisk walking is easy, inexpensive, and convenient. The same goes for jogging, cycling, and overall aerobic exercise. Therefore, your main focus should be that.
That said, two or three days of strength exercise per week can also be helpful.
How much work is necessary for the benefits of exercise and hypertension?
According to WebMD, you want to aim for at least 30 minutes of moderate activity per day. Likewise, you ought to aim for at least 5 days a week. Jogging is a more vigorous activity. So, it can yield the same benefits in less time.
Naturally, you shouldn’t expect to get all the exercise you need right away. Make sure you work up to the recommended amount. Also, remember to warm up before any exercise. With time, you’ll be able to increase the intensity and duration of your exercise.
Make exercise and hypertension prevention part of your lifestyle
Finally, you need to make exercise part of your lifestyle. That’s the only way you can mix exercise and hypertension prevention. That means making a strategy to turn exercise into an active side of your habits.
Luckily, Heart.org has a bunch of tips for that.
The first step is to find the right time for your workouts. You shouldn’t compromise critical aspects of your life. That means finding free time between work and important commitments.
Secondly, you want to start gradually. Don’t expect to run a hundred miles on your first day. Start with walking and build the intensity with time.
Finally, add variety to your workouts. Find something that works for you, and you feel comfortable doing. Your main goal is to make it enjoyable.
The holistic takeaway
Exercise and hypertension share a link that no one should ignore. Moreover, it’s a great way to avoid side effects from common medications. And, exercise yields a bunch of benefits outside your blood pressure.
Also, I happen to know a great guide to exercise and hypertension. The Blood Pressure Program is a great guide to lowering blood pressure. It focuses on exercises tailored to treat hypertension.
If you want to learn how it works, check out my review!