High BP and its Health Risks

High BP, or hypertension, is a serious health condition which is impacting many, and it is one of the contributing factors for various serious heart diseases, stroke, and other serious complications. Medication is often prescribed to manage hypertension and lifestyle changes, which is no doubt very important, however, another necessary helping factor is regular exercise. It plays a crucial role in naturally lowering down blood pressure.

Regular physical activity benefits our cardiovascular system, and certain exercises help an individual to keep their blood pressure in check. Let’s discuss the same in detail!

Let’s understand a bit about High Blood Pressure.

High BP: Symptoms & Causes

High Blood Pressure is a condition where the force of blood pushing against the artery walls is consistently too high, possibly leading to various serious health problems like heart attack, heart stroke, and even vision loss.

In general, Blood Pressure is measured in two numbers:

• Systolic Pressure (Top No): In blood pressure reading, the “top number” is the systolic pressure. It is the number that measures the force of blood against the artery walls when the heart beats. A healthy systolic pressure is generally less than 120 mmHg.

• Diastolic Pressure (Bottom No): Diastolic pressure, the bottom number, measures the pressure in our arteries when our heart rests between beats. A healthy diastolic pressure is generally less than 80 mm HG.

And about the normal blood pressure, the reading is below 120/80 mmHg, while readings above 130/80 mmHg indicate hypertension. When left untreated or uncontrolled, high BP can lead to serious health problems, as mentioned above.

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How Exercise Helps in Managing BP (Blood Pressure)

Regular physical activity is one of the most effective natural ways to reduce high blood pressure. Here’s how it works:

1. Strengthens your Heart  

Regular exercise, mainly cardiovascular activities, strengthens the heart’s health. A stronger heart can pump blood more efficiently, reducing the force on the arteries and lowering your BP over time.

2. Improves Blood Circulation

Exercise helps our blood vessels to relax, reducing resistance and making it easier for blood to flow, hence lowering blood pressure.

3. Helps in Weight Management

Excess weight can put additional strain on the heart, leading to various negative impacts. Regular exercise helps burn calories and maintain a balanced weight, which directly impacts blood pressure levels.

4. Reduces Stress and Anxiety

Chronic stress and anxiety can lead to high blood pressure. Regular exercise helps release endorphins, our body’s natural stress relievers. It further helps the nervous system to stay calm and lower hypertension.

5. Lowers Insulin Resistance

Also, regular workouts improve the body’s ability to use insulin effectively, which is essential for regulating blood sugar and preventing conditions that contribute to high BP.

Now let’s quickly mention some of the essential exercises that help lower BP.

Below video clearly shows the relation, credits Dr Matt and Dr Mike (Youtube)

Best Exercises to Control BP

1. Aerobic Exercise

Also known as cardiovascular activities, aerobic exercises get your heart rate up and improve overall heart health. It includes walking, jogging, cycling, swimming, dancing, etc.

• Recommended Frequency: 30–60 minutes, 5 days a week

2. Strength Training

Strength training is important for every human being, no matter what your fitness goal is. It is a lifestyle that one should adopt. Building muscle helps maintain a healthy weight and improves metabolism. It includes weightlifting, bodyweight exercises (push-ups, squats, lunges).

• Recommended Frequency: 2–3 times per week

3. Yoga and Stretching

Offering numerous health benefits, Yoga can improve flexibility, strength, balance, and posture, while also promoting stress reduction, better sleep, and improved cardiovascular health. Some of the Yoga exercises that one can prefer are hatha yoga, restorative yoga, and deep breathing exercises.

• Recommended Frequency: At least 2–3 times per week

4. High-Intensity Interval Training (HIIT)

HIIT is a training method that juggles between periods of intense, near-maximal effort with periods of rest or low-intensity activity. These are a series of activities that can improve heart function and blood vessel health. It includes sprinting, circuit training, jumping jacks, etc.

• Recommended Frequency: 2–3 times per week (if suitable for your fitness level)

Exercise is indeed a powerful and natural way to lower high BP. It can further improve overall heart health. By including regular physical activity in your lifestyle, one can strengthen heart health, reduce stress, and maintain a healthy weight, all of which contribute to healthier blood pressure levels. However, do not forget the nutrition part. Pairing exercise with a balanced diet, proper hydration, and stress management can lead to long-term benefits and a healthier life.

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Link to more information : https://www.health.harvard.edu/diseases-and-conditions/how-does-exercise-affect-blood-pressure