All About Exercise and Blood Pressure - Kendall Reagan Nutrition ...

February 2022All About Exercise and Blood Pressure
Megan here from CSU’s Health & Exercise Program. February is Heart Month and I’m using this blog to share helpful tips and evidence-based information for reducing blood pressure through exercise.
Blood Pressure Explained
Systolic blood pressure (top number) is the force that the heart is pushing the blood out of the heart and into the arteries. Diastolic blood pressure (bottom number) is when the heart is relaxed and is filling up with blood. Normal blood pressure is less than 120/80 mm Hg. Blood pressure is considered elevated when systolic and diastolic are greater than 120/80 mm Hg. This means that the heart is having a harder time forcing blood out and pushing it throughout the body. This increased pressure puts extra force and strain on blood vessels, which can be damaging. High blood pressure increases risk for heart disease and stroke, two leading causes of death for Americans.
In 2017 the American College of Cardiology, the American Heart Association and nine other organizations released updated blood pressure guidelines, which lowered the definition of high blood pressure from 140/90 mm Hg to 130/80 mm Hg.
How Exercise Can Lower Blood Pressure
Engaging in regular exercise reduces risk for heart disease and coronary events (stroke or heart attack). Regular aerobic exercise results in a blood pressure reduction of 5-7 mm Hg among individuals with hypertension, and these reductions translate to a 20-30% reduced risk of heart disease. The blood pressure lowering effects of exercise can last up to 24 hours after the activity! Exercise also benefits the heart through lowering blood lipids.
Aerobic exercises include activities that emphasize prolonged, rhythmic activities using large muscle groups such as walking, running, swimming, dancing and cycling. Research suggests that dynamic resistance exercise (e.g. strength training, weight lifting, body weight exercises) may also serve as a good strategy to lower blood pressure levels similar to aerobic exercise.
How Much Should I Exercise?
The American College of Sports Medicine (ACSM) and Centers for Disease Control encourage healthy adults aged 18–65 years to participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days per week or vigorous-intensity aerobic activity for a minimum of 20 minutes on three days per week. This equates to at least 150 minutes of moderate-intensity aerobic activity every week. Good news—10 minute bouts count! In addition, it’s recommended to engage in muscle-strengthening activities on two or more days per week. ACSM encourages individuals with hypertension to engage in greater frequencies of aerobic exercise than those with normal blood pressure.
10 tips for fitting in 10 minute bouts of aerobic activity
Squeeze in a 10 minute walk before, during and/or after work
Bike around your neighborhood or to run an errand
Find an online dance or HIIT video
Take a call on a walk
Move a meeting to a walking meeting
Walk around the field while watching a sports game
Use a farther-away restroom and drinking fountain
Consider parking in a different lot for work to lengthen your walking commute
Volunteer to help walk dogs
Make a playlist with 3 of your favorite songs to dance to while dinner is cooking
Although exercise is safe for most individuals, there is a small risk of cardiovascular complications in certain susceptible individuals, particularly among sedentary adults with known or underlying heart disease who perform vigorous-intensity exercise they do not usually engage in. Check out the ACSM preparticipation screening and/or consult with your physician.
Get to know our author:
Megan LaBar is a Health and Exercise Science senior concentrating in Health Promotion. She is currently doing an internship with the Athletic Trainer at Fort Collins High School to pursue athletic training in the future. She has her personal training certificate and is studying to become a CSCS (Certified Strength and Conditioning Specialist).
LaBar is from Mission Viejo, California, and grew up in Lake Tahoe, California.