By Joy Pierce Mathews for Summit Medical Group
Reviewed by Michael R. Dunne, DPT, ATC, for Summit Medical Group
 

An estimated 50 million Americans have high blood pressure (also known as hypertension).

People with high blood pressure have an increased risk of:

• Heart disease
• Narrowing of the arteries (atherosclerosis)
• Hardening of the arteries (arteriosclerosis)
• Congestive heart failure
• Stroke
• Weakening of the aorta wall that can lead to rupture (aortic aneurysm)
• Enlargement of the heart (left ventricular hypertrophy)
• Peripheral vascular disease

While medications can help treat high blood pressure, exercise also is important in controlling and maintaining normal blood pressure.

Research shows that regular aerobic exercise can reduce systolic and diastolic blood pressure by an average of 10 millimeters of mercury (mm Hg). For this reason, the American College of Sports Medicine recommends exercise as a way to reduce high blood pressure.

Optimal, Normal, and Elevated Blood Pressure
A blood pressure reading of 120/80 mm Hg or less is optimal. Blood pressure measured at 129 to 139/80 to 85 mm Hg is considered prehypertension. And a reading greater than 140/90 mm Hg at 2 or more readings, it is considered high.

The first number refers to systolic blood pressure. It represents the pressure of blood against the artery walls when the heart contracts. The second number refers to diastolic blood pressure and represents the pressure against the artery walls when your heart is resting between beats.

Where to Begin and How to Proceed With Exercise
Because you can have high blood pressure without knowing it, you should see a doctor before you begin an exercise program.

Low-impact aerobic exercise such as walking and swimming are ideal for people with high blood pressure. Focusing on endurance (the length of time you exercise), your target heart rate should be 40 to 65 percent of its maximum.

To determine your target heart rate, subtract your age from 220. Over time and with improved fitness, you may increase your target heart rate to as much as 55 percent to 70 percent of its maximum. Remember that gradually increasing the duration, intensity, and your heart rate will help ensure your safety and increase the odds that you’ll stick with your exercise program.

Exercising at least 5 or 6 times per week can help you control your blood pressure. If you’ve been inactive, you should begin with a 30-minute exercise session. As your fitness improves, you can begin increasing the amount of time you exercise each day. Within 6 weeks, most people can safely exercise an hour daily.

Avoid heavy strength training and exercises that involve intense pushing and pulling, which cause extreme fluctuations in blood pressure. If you have high blood pressure, you can enjoy and benefit from low-resistance, high-repetition weight training. The American Council on Exercise recommends adding weight training only with your doctor’s approval and as your fitness improves.

Safe Practices
If you exercise at a gym, ask the registered nurse on staff to help monitor your blood pressure. He or she will likely:

• Establish your baseline and exercise blood pressures
• Take your blood pressure before, during, and after exercise to determine if it rises appropriately for the activity
• Note any symptoms you experience
• Determine what exercise intensity is right for you given your collective blood pressure measurements

Lifestyle Changes to Prevent, Lower, and Control Blood Pressure
If your blood pressure is high, you can help lower by:

• Not smoking
• Exercising regularly
• Maintaining a healthy weight
• Limiting alcohol to 2.3 or fewer grams daily
• Reducing dietary fat, particularly saturated fat and cholesterol
• Taking your blood pressure medications as prescribed
• Ensuring to get enough potassium, calcium, and magnesium in your diet
• Avoid appetite suppressants, decongestants, and nonsteroidal anti-inflammatory medications
• Reduce stress by learning relaxation techniques, avoiding anger, and taking life’s aggravations in stride

A healthy lifestyle is the best way to prevent, reduce, and control high blood pressure. While the cause of high blood pressure in many people is unknown, making healthy behavioral and dietary choices can help you take control of your health.

To see an expert about starting or enriching your exercise program,
please call Summit Medical Group Jersey Sports Medicine and Rehab today
at 908-277-8936.

We offer individual training, strength training, and conditioning programs to help you stay fit.
Our offices are conveniently located in Berkeley Heights, Morristown, and Westfield.