HIGH Blood Pressure Control and Exercise

Hypertension is categorized into two categories: essential (no cause can be found), and secondary (caused by another health condition). A number of environmental factors can contribute to high blood pressure as well. Factors such as salt intake, obesity, occupation, crowding, alcohol intake, excessive noise and family size can take toll on a person’s body causing their blood pressure to rise. Hypertension is becoming more and more common among young people as well. Therefore, taking care of your body is essential for good health.

Do I Have High Blood Pressure?

Unfortunately, it’s hard to tell. High blood pressure is known as the “silent killer” because many healthy people do not suffer from symptoms. You can be a calm and relaxed person and still suffer from high blood pressure. If you are uncertain about your blood pressure, the best thing to do is have it checked by your doctor.

What the Numbers Mean

  • The higher (systolic) number represents the pressure while the heart contracts to pump blood to the body.

  • The lower (diastolic) number represents the pressure when the heart relaxes between beats.

Optimal blood pressure: 120/80mmHg

Pre-Hypertension: 121/81mmHg to 139/89mmHg

Elevated blood pressure: 140/90mmHg or higher

How Exercise Helps Maintain Healthy Blood Pressure Levels

It’s simple really. Exercise makes your heart stronger and a stronger heart can pump more blood with less effort. When your heart uses too much effort, your arteries start to feel the pressure. Less work for your heart means less pressure on your arteries. With faithful exercise you can decrease your risk of heart disease and stroke.

Another way exercise can help is in the burning of fat and calories. Being overweight puts a lot of pressure on your heart. By taking off unwanted pounds, you are giving your heart room to do its job effectively, without causing you harm.

Did you know that exercise is as effective as some blood pressure medicines? Many people are starting to realize that the side effects and cost of pills aren’t worth it anymore. Instead of heading down that path of pill popping, try adding some cardio into your life. Not only will you look better on the outside, you’ll feel great on the inside.

What Exercises Work Best

It takes aerobic activity to control high blood pressure. Aerobic activity means anything that takes effort. Common activities include swimming, jogging, walking, climbing stairs, and bicycling. Start out slow and don’t forget to warm up and cool down. Keep in mind that results won’t happen immediately. It usually takes at least one to three months for exercise to stabilize your blood pressure.

When to Get a Doctor’s Approval

Be sure to check with your doctor before starting an exercise regimen, especially if:

  • You smoke or drink heavily

  • You have suffered from a heart attack or stroke

  • You are overweight or obese

  • You are over 40 years of age

  • You have a chronic health condition

  • You have a family history of heart conditions

When to Stop

See your doctor immediately if you suffer from these symptoms during exercise:

  • Dizziness or faintness

  • Irregular heartbeat

  • Pain in your arm or jaw

  • Chest pain or tightness

  • Severe shortness of breath

  • Excessive fatigue

Remember, high blood pressure can get the best of anyone. Exercise can be very beneficial in general, but it is extremely beneficial in maintaining a healthy blood pressure level. Don’t let high blood pressure control your life any longer—take charge and get active today!


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