Discover how a moderate walking routine can help lower blood pressure, according to research; find the connection between blood pressure and physical activity, plus expert testimonials and helpful FAQs.
So, you’re trying to find a way for your body to respond better and actually help you reach your goals – you’re in the right place!
Moderate exercise, about half an hour, is considered the best and safest way to lower high blood pressure. This is according to a study by the Christ Church University in Canterbury, UK.
Study Details
The research was conducted by a team of sports specialists, including researchers Andrew Smout, Dr. Keith Woolf, Mai Chan, and Dr. Dean Seifian. The research found that moderate exercise is more effective at lowering blood pressure compared to intense exercise.
Dr. Smout, who led the research, presented the findings to the American College of Sports Medicine.
Researchers believe middle-aged men suffering from high blood pressure (or borderline high), who are used to performing different exercises, can actually benefit more from moderate exercise to help lower blood pressure.
Blood pressure of participants was measured after each exercise, which was performed in four different ways:
– 30 minutes of light exercise and then exercise at a target intensity equal to 50% for 30 minutes.
– 30 minutes of light exercise, then exercise at a target intensity of 65% for 30 minutes.
– 30 minutes of light exercise, then exercise at a target intensity of 50% for an hour (60 minutes).
The takeaway? How to combine exercise with blood pressure reduction.
The results showed that exercise at a target intensity of 50% for 30 minutes was most effective in reducing high blood pressure. The study found that exercising for 30 minutes at a 50% intensity can provide benefits similar to exercising for 60 minutes at a higher intensity.
The research results support the recommendations of the American College of Sports Medicine, which state that adults should aim for at least half an hour daily of physical activity for five days a week.
The Link Between Blood Pressure and Physical Activity
Many studies have focused on the relationship between physical fitness and blood pressure. One of the main benefits of regular physical activity is that it helps maintain healthy blood pressure. Ideally, the exercise should be gentle and suitable for the heart and blood vessels. Avoid intense exercises like weightlifting. Aerobic exercise is the most beneficial, so heavy exertion should be avoided, as it can raise blood pressure and heart rate.
Consistent moderate exercise is the key to blood pressure management compared to other types of exercise. Individuals unaccustomed to regular exercise can benefit most if they stick with it.
People suffering from very high blood pressure can also benefit, provided they do not overexert themselves and maintain proper breathing during exercise. Avoid intense exertion and strain on muscles.
Testimonials
It’s incredible how incorporating moderate exercise into my daily routine has positively impacted my well-being. Not only have I noticed a significant improvement in my blood pressure levels, but I also feel more energized and focused throughout the day. It’s a testament to the power of consistency and mindful movement in achieving a healthier and happier life.
FAQ
Is exercise always beneficial for high blood pressure? Regular, moderate exercise is generally beneficial for lowering blood pressure, but intense exercise can sometimes have the opposite effect, especially if you’re not used to it.
How long should I exercise to lower my blood pressure? Aim for at least 30 minutes of moderate-intensity exercise most days of the week to effectively manage and lower your blood pressure.
Can I start exercising if I have very high blood pressure? It’s essential to consult with your doctor before starting any new exercise program, especially if you have very high blood pressure, to ensure it’s safe for you.
