Hypertension, or high blood pressure, affects almost 1 of every 3 people in the US. It is associated with many chronic disabling health conditions such as kidney failure, stoke, ED in men, diabetes, heart failure, and many others.
Unfortunately, many of those who are hypertensive aren't even aware that they have it. That's because it is rare that there are any symptoms associated with it. There is no one cause of this condition, although lifestyle and diet are closely linked to having high blood pressure.
For treatment doctors recommend avoiding foods with high levels of salt, or sodium, in them and to eat more fruits and vegetables. They also prescribe an assortment of drugs that work to lower blood pressure to more normal levels.
What many people don't know is how they can affect their hypertension by exercising. Medical research has found that several types of exercise can lower arterial pressure just as, or more effectively than some medications. This generally happens for several reasons.
But, generally, exercise causes your arteries to dilate which, in turn, lowers blood pressure. If these exercises are performed consistently over a period of time, the pressure tends to stay low and many people can actually stop taking their medications.
One of these studies done at Cantebury Christ Church University in England looked at the effects that isometric exercises had on blood pressure. This study was divided into 2 groups. The first group did low intensity isometrics, and the second group did high intensity isometrics.
Both groups did 4 reps of exercises for 2 minutes in duration 3 times a week for 8 weeks. And both groups demonstrated a significant reduction with the high intensity group having the largest reduction in pressure.
Another study at Texas A&M University looked at the effects that riding a stationary bike had on blood pressure. They also found that this lowered blood pressure. Especially during the exercise. The participants in this study rode stationary bikes 3 times a week for 6 weeks. The intensity of the exercise was increased at regular intervals. What researchers found was that the highest drops in blood pressure were seen in those with the blood pressure readings going into the study.
But it's not just with isometric and aerobic exercises, interval training also has a lowering effect also. In fact, it was found in a study at Liverpool John Moores University in England that interval training can lower blood pressure significantly almost immediately.
What these participants did was ride a stationary bike for 10 minutes and then rest for 10 minutes. They did this at 8 o'clock in the morning and then again at 2pm to see if there was a difference with the lowering effects of exercise. What they found was that interval exercises done in the afternoon had more of an effect on on it than in the morning.
All of these studies suggest that along with traditional approaches to treating high blood pressure with medications, it may well be worth asking your doctor if you are healthy enough to start participating in a regular exercise program to help lower your pressure. And, for those who are interested in prevention of hypertension, adopting a regular home exercise program might be on of the better things to do.
