Exercising Your Way to Lower Blood Pressure - American College of ...

ACSM Information On…Exercising Your Way to Lower Blood PressureHypertension, defined as a chronically elevated blood pressure greater than 140/90 mmHg, affects nearly 75 million Americans. If leftuntreated, hypertension can dramatically increase your risk for heart attacks, strokes and peripheral arterial disease. Exercise not onlyimproves the workings of the cardiovascular system, but can lower blood pressure as well. The key to maximizing the benefits of exercise isto follow a well-designed program that you can stick to over the long-term.A COMPLETE PHYSICAL ACTIVITY PROGRAMA well-rounded physical activity program includesaerobic exercise and strength training exercise, butnot necessarily in the same session. This blend helpsmaintain or improve cardiorespiratory and muscularfitness and overall health and function. Regularphysical activity will provide more health benefits thansporadic, high intensity workouts, so chooseexercises you are likely to enjoy and that you canincorporate into your schedule.ACSM’s physical activity recommendations for healthyadults, updated in 2011, recommend at least 30minutes of moderate-intensity physical activity(working hard enough to break a sweat, but still ableto carry on a conversation) five days per week, or 20minutes of more vigorous activity three days perweek. Combinations of moderate- and vigorousintensityactivity can be performed to meet thisrecommendation.Examples of typical aerobic exercises are:• Walking• Running• Stair climbing• Cycling• Rowing• Cross country skiing• Swimming.In addition, strength training should be performed aminimum of two days each week, with 8-12repetitions of 8-10 different exercises that target allmajor muscle groups. This type of training can beaccomplished using body weight, resistance bands,free weights, medicine balls or weight machines.HIGH BLOOD PRESSURE FACTS• Elevation in blood pressure increaseschances of heart attack or stroke.• More than 75 million Americans havehigh blood pressure.• Three out of every four people over age60 has high blood pressure.• Many men and women don’t even knowthey have high blood pressure because ithas few symptoms.• High blood pressure can be controlled,decreasing your chance of a heart attackor stroke.• Death rates from heart attacks andstrokes in the United States havedecreased by 40-60 percent over the last30 years.TREATMENT CHOICES• Markedly elevated blood pressure (thesystolic [upper] value above 180 or thediastolic [lower] value above 110) shouldbe treated by medication immediately.Once under control with medication,increased physical activity may decreaseyour blood pressure further.• Mild to moderate cases of elevated bloodpressure can benefit from healthylifestyle changes – including increasedexercise, decreased salt intake, improvedoverall diet and weight loss.• Work with your physician to ensure youproperly treat high blood pressure.• Exercise generally decreases both thesystolic and diastolic value by five toseven points, and the decrease canoccur as early as three to four weeksafter increasing your activity level.• Physical activity also assists with weightcontrol and improves blood cholesteroland glucose levels so that the risk of

heart attack and stroke is lower, even ifyour blood pressure is not reduced tonormal levels.• Being active is also important for peoplewith pre-hypertension (systolic pressuresof 120 to 139 and diastolic pressures of80 to 89) and for people with normalblood pressure who have a family historyof high blood pressure.HOW SHOULD YOU EXERCISE?There are no specific exercises designedto lower blood pressure. In fact, manyactivities of daily life will be beneficial –like walking, taking the stairs andmoderate to vigorous yardwork orhousework.Other beneficial exercises include:• Jogging• Swimming• Cycling• Aerobics• WalkingMild exercises, such as walking, mayreduce blood pressure just as much asstrenuous activities, such as jogging.Physical activity should elevate your heartrate and breathing somewhat, but youshould still be able to easily carry on aconversation while doing these activities.Please consult your physician prior toengaging in a vigorous exercise program,such as jogging or running.While many blood pressure medicationsmay have negative side effects, the sideeffects of exercise are generally positive— helping control weight while improvingglucose levels, cholesterol levels andheart function. Injuries may occur whenyou exercise, but these are minimal if youdon’t overdo it when you start and if youprogress slowly.WAYS TO IMPROVE YOUR HEALTHMost of us find it difficult to add exercise toour already busy day — even if it willimprove our health. However, the physicalactivity required to lower blood pressurecan be added without making majorlifestyle changes.Simple changes you can make include:• Park your car further away so you canwalk some to and from work.• Take the stairs, not the elevator.• Take a 10-15 minute walk during yourlunch break.• Choose a restaurant with low-fat, lowcholesteroloptions and walk to it forlunch.• Take your children or grandchildren tothe park.• Take a 30-minute window-shopping walkaround the mall when weather is bad.• Wake up 30 minutes earlier in themorning, and start your day withexercise. Most people find they lookforward to their exercise time.• Vary the activities to make exerciseinteresting.Any amount of physical activity, even lowintensityexercise such as walking, canlower your blood pressure, and the healthbenefits of exercise for yourcardiovascular system are substantial anddefinitely worth the effort.STAYING ACTIVE PAYS OFF!Those who are physically active tend to live longer,healthier lives. Research shows that moderatephysical activity – such as 30 minutes a day of briskwalking – significantly contributes to longevity. Even aperson with risk factors like high blood pressure,diabetes or even a smoking habit can gain realbenefits from incorporating regular physical activityinto their daily life.As many dieters have found, exercise can help youstay on a diet and lose weight. What’s more – regularexercise can help lower blood pressure, control bloodsugar, improve cholesterol levels and build stronger,denser bones.THE FIRST STEPBefore you begin an exercise program, take a fitnesstest, or substantially increase your level of activity,make sure to answer the following questions. Thisphysical activity readiness questionnaire (PAR-Q) willhelp determine if you’re ready to begin an exerciseroutine or program.• Has your doctor ever said that you have a heartcondition or that you should participate in physicalactivity only as recommended by a doctor?• Do you feel pain in your chest during physicalactivity?• In the past month, have you had chest pain whenyou were not doing physical activity?• Do you lose your balance from dizziness? Do youever lose consciousness?• Do you have a bone or joint problem that could bemade worse by a change in your physical activity?• Is your doctor currently prescribing drugs for yourblood pressure or a heart condition?• Do you know of any reason you should notparticipate in physical activity?If you answered yes to one or more questions, if youare over 40 years of age and have recently beeninactive, or if you are concerned about your health,consult a physician before taking a fitness test orsubstantially increasing your physical activity. If youanswered no to each question, then it’s likely that youcan safely begin exercising.PRIOR TO EXERCISEPrior to beginning any exercise program, including theactivities depicted in this brochure, individuals shouldseek medical evaluation and clearance to engage inactivity. Not all exercise programs are suitable foreveryone, and some programs may result in injury.Activities should be carried out at a pace that iscomfortable for the user. Users should discontinueparticipation in any exercise activity that causes painor discomfort. In such event, medical consultationshould be immediately obtained.ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entiretywithout alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2011 American College of SportsMedicine. This brochure was created and updated by James M. Hagberg, Ph.D., FACSM, and is a product of ACSM’s Consumer Information Committee. Visit ACSM online atwww.acsm.org.