Learn how exercise and weight management can help lower your blood pressure naturally, potentially reducing the need for medication and improving your overall heart health.
A recent study published in the journal Hypertension reveals that consistent exercise combined with weight loss can be the initial and most effective approach in managing individuals dealing with excess weight and borderline high blood pressure, potentially reducing or even eliminating the need for medication.
Physical activity and weight management can effectively lower blood pressure, specifically for those in the prehypertension stage (systolic blood pressure between 140 and 159 mmHg, and diastolic blood pressure between 90 and 99 mmHg), bringing it down to a prehypertension range (systolic between 130 and 139 mmHg, diastolic between 85 and 89 mmHg) or even to a normal blood pressure level (systolic: 130 or less, diastolic: up to 85).
Furthermore, adhering to a consistent exercise regimen and managing weight can lead to a reduced resting heart rate, resulting in increased cardiac efficiency, improved blood vessel elasticity, and overall enhanced physical well-being.
The study also emphasizes the significance of reducing blood pressure in individuals experiencing heightened psychological stress, as stress can elevate the risk of heart-related ailments. The research findings suggest that engaging in exercise and weight loss contribute to protecting against the adverse effects of psychological stress by mitigating its impact on blood pressure.
This study involved 99 adults aged 29 years and older who were not athletes but were overweight, with systolic blood pressure ranging from 130 to 179 and diastolic between 85 and 109.
One group implemented lifestyle changes including regular physical activity (45 minutes of moderate-intensity exercise three to four times a week) and weight loss (1200 calories daily for women and 1500 calories daily for men). A second group followed a physical activity program alone, while a third group did not follow any program. After 6 months, about 22% of participants in the exercise and weight loss program lowered their blood pressure to normal levels, compared to only about 5% of those who only did the exercise program.
However, not all participants in the exercise and weight loss group achieved normal blood pressure. Blood pressure and heart rate among participants in the study were affected by psychological stress, whether it was induced by public speaking or by anger.
For individuals in the group that combined exercise and diet, and likewise to individuals in the group that followed a physical activity program, there was a clear improvement in heart and blood vessel responses to stress.
This study highlights that exercise combined with weight loss can be effective without medication in lowering high blood pressure among individuals with moderate obesity. Naturally, individuals already taking medication for high blood pressure should seek medical advice and not stop taking medication on their own.
