Blood pressure is the force exerted by circulating blood against the walls of the arteries in the body which are the major blood vessels in the body. While hypertension is used to describe an excessive increase in blood pressure.
Some of the modifiable risk factors of high blood pressure include:
Unhealthy diets (excessive salt consumption, a diet high in saturated fat and trans fats, low intake of fruits and vegetables).
Physical inactivity.
Consumption of tobacco and alcohol.
Overweight or obesity.
While the non-modifiable risk factors of high blood pressure include:
A family history of hypertension.
Age over 65 years.
Co-existing diseases such as diabetes or kidney disease.
Regular physical activity has been shown to make the heart stronger and able to pump blood freely to all the systems in the body, this is because a stronger heart can pump more blood with less effort. If the heart can work less to pump, the force on the arteries decreases, lowering the blood pressure.
For some people, getting some exercise is just enough to reduce the need for blood pressure medication.
Regular exercise also helps you maintain a healthy weight which is also an important way to control blood pressure.
To keep the blood pressure low, there is need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on blood pressure. For reduction of blood pressure, the best type of exercise is usually aerobics.
Any physical activity that has the ability to increase the heart and breathing rates is considered aerobic activity.
Cardiovascular, or aerobic, exercise can help reduce the blood pressure and make the heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
Strength training builds strong muscles that help you burn more calories throughout the day. It’s also good for your joints and bones.
Stretching makes you more flexible, helps you move better, and helps prevent injury.
Other forms of aerobic exercises include:
Household chores, such as mowing the lawn, raking leaves, gardening or scrubbing the floor
Active sports, such as basketball or tennis, Climbing stairs, Walking, Jogging, cycling, Swimming, Dancing etc.
To achieve great results the individual should aim for at least 30 minutes of aerobic activity most days of the week.
A moderate activity, like brisk walking, for at least 30 minutes a day, and for at least 5 days in a week can also be beneficial for individuals with very tight schedule, then if you are short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.
REFERENCE
Exercise: A drug-free approach to lowering high blood pressure by Mayo Clinic.Jan. 09, 2019.
Exercise Tips for Those With High Blood Pressure. WebMD Medical Reference., Reviewed by Louise Chang, MD., on April 14, 2018.
What is hypertension and the risk factors? World Health Organization.
September 13th, 2019.
How Does Exercise Affect Blood Pressure? Written by Carly Vandergriendt; Medically reviewed by Deborah Weatherspoon, PhD, RN, CRNA on November 5, 2018.
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