Physical Activity’s Impact on Blood Pressure.
When we engage in physical activity, our muscles require more oxygen, which leads to increased rate heart rate and blood flow. However, regular exercise helps the heart pump more efficiently over time, reducing the force exerted on the walls of the blood vessels. This results in lower resting blood pressure.
Even moderate-intensity exercise, such as brisk walking, or cycling for 30 minutes most days of the week, can reduce systolic blood pressure by as much as 5-7 mm Hg. These effects can be long-lasting, with some research indicating that exercise can help maintain lower blood pressure levels for up to 24 hours after a workout.
AEROBIC EXERCISE:
Aerobic exercises, such as walking, jogging, swimming, and cycling, are particularly effective in managing hypertension. These activities promote heart health by improving the efficiency of the heart and blood vessels. National Institute for Health and Care Excellence (NIHCE) recommends 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week for optimal cardiovascular health.
Aerobic exercise consistently resulted in significant reductions in both systolic and diastolic blood pressure in individuals with hypertension. Those who adhered to a regular exercise routine saw a 10-12 mm Hg reduction in systolic blood pressure, which is comparable to the effect of blood pressure-lowering medications.
RESISTANCE TRAINING:
While aerobic exercise is critical, resistance training (or strength training) also plays an essential role in managing blood pressure. Exercises such as weightlifting, bodyweight exercises, and resistance band workouts can help improve muscle strength and promote healthy blood flow.
Resistance training can reduce systolic blood pressure by 4-6 mm Hg. This may be due to increased muscle mass and improved vascular function, both of which contribute to more efficient blood circulation. The combination of aerobic and resistance exercise has been found to have the most significant impact on lowering blood pressure.
HIGH-INTENSITY INTERVAL TRAINING (HIIT):
Another emerging exercise regimen showing promise in hypertension management in High-Intensity Interval Training (HIIT). This involves short bursts of intense exercise followed by periods of rest or lower-intensity activity. HIIT can produce greater reductions in both systolic and diastolic blood pressure compared to moderate-intensity continuous exercise.
HIIT is particularly beneficial for people with more severe hypertension or those who are unable to commit to longer sessions of moderate exercise. It can be an efficient and time-saving way to reap the benefits of exercise while improving cardiovascular health.
The evidence supporting exercise as a form of “medicine” for blood pressure is overwhelming, and healthcare professionals increasingly recommend physical activity as a first-time intervention for those with hypertension.
