Keep Moving for Better Blood Pressure
Regular exercise and sports help reduce blood pressure. Sports and exercise seem to work as high blood pressure medicines. It is important that you follow your doctor's advice carefully.
Nearly one in three adults have high blood pressure. From the age of 60 onward, it increases to half of adults. Initially, high blood pressure does not cause any symptoms, but it is a risk factor for cerebral hemorrhage, heart attack, heart failure and sudden death.
Blood pressure indicates how much blood can flow, and how much blood is pumped from the heart. This says something about the flexibility and condition of the arteries.
Upper and lower pressure
When talking about blood pressure, upper and lower pressure are considered. Blood pressure is measured with a special gauge, and indicated in mmHg (millimeters of Mercury), with the first number before the slash indicating the upper pressure, and the second number the negative pressure. For example, a good blood pressure reading is 110/70 mmHg. The first numbers are the upper or positive pressure, the second ones are the lower or negative pressure.
The upper pressure (or systolic pressure) is the maximum pressure when the heart pumps blood to the arteries. The lower pressure (or diastolic pressure) is the minimum pressure between two contractions of the heart when the heart relaxes and the left ventricle fills with blood and oxygen again.
How high and how dangerous is high blood pressure?
Blood pressure is high if the upper pressure is 140 mmHg or higher and the negative pressure is 90 or higher, with at least three measurements at least 60 seconds apart. These numbers will cause a doctor to diagnose hypertension. But even from a much lower blood pressure, the risk of cardiovascular disease is present.
The risk of cardiovascular disease decreases when blood pressure decreases. In middle-aged people (40-65 years), the risk of cerebral hemorrhage falls by 10% with a decrease of 2mmHg in the upper pressure. With such a decrease, the risk of death by a heart attack decreases by 7%. Researchers have calculated that the risk halves with each 20 mmHg decrease in the upper pressure, and at every 10mmHg decrease in the lower pressure.
Regular exercise and sports can help reduce your blood pressure
Scientific research indicates that high blood pressure drops significantly through physical effort, similar to the extent to which drugs affect it. All forms of movement are good; even hand grip training has shown an effect. The body must pump more blood to the muscles that need oxygen, which causes the heart rate to rise. After the effort, blood pressure drops.Usually, the decrease takes four to ten hours, but sometimes up to 22 hours is required after the effort. In the long run, physical effort also reduces both the risk of cerebral hemorrhage and that of a fatal heart attack by 30 percent.
The highest average drop (i.e., both upper and lower pressure: about 10 mmHg on average) can be achieved by isometric training. This is evidenced by a summary of many studies on the effects of different types of training. Isometric training is done when you use your muscles to force against each other. Isometric exercises are exercises that hold one position without moving, as opposed to dynamic exercises. Think of your back against a wall, making your legs an angle of 90 degrees. But so without a seat underneath you. Or holding weights in a certain way.
How movement helps
How does movement help high blood pressure? There are several complex mechanisms at work that make blood pressure lower when you move. These mechanisms can also ensure that the negative effects of high blood pressure are limited. One example is that when people move, the blood vessels narrow down. The blood is getting more space and blood pressure decreases. A second example is that movement suppresses the light inflammatory reactions, which often occur in people with high blood pressure. These inflammatory reactions can otherwise lead to various health problems.
High blood pressure: Consult a doctor first
A final warning: people with very high blood pressure (higher than 180/105 mmHg) - or people who have not moved for a long time - must first consult a physician before beginning an exercise program. A doctor gives advice on the correct ratio of medicine and movement. He or she can explain the type of movement that matches the high blood pressure and takes into account additional risk factors that differ per patient. Exercising too intensively, without proper medication can increase the risk of heart attack or cerebral hemorrhage. For example, American College of Sports Medicine recommends being careful with dynamic high intensity training or weight training. So be sure to move, but make it safe!
