High blood pressure (HBP) or Hypertension means high pressure (tension) in the arteries. Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. Normal blood pressure is below 120/80; blood pressure between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is considered high. The top number, the systolic blood pressure, corresponds to the pressure in the arteries as the heart contracts and pumps blood forward into the arteries. The bottom number, the diastolic pressure, represents the pressure in the arteries as the heart relaxes after the contraction. An elevation of the systolic and/or diastolic blood pressure increases the risk of developing heart disease, kidney (renal) disease, hardening of the arteries (atherosclerosis or arteriosclerosis), eye damage, and stroke (brain damage). These complications of hypertension are often referred to as end-organ damage because damage to these organs is the end result of chronic high blood pressure. For that reason, the diagnosis of high blood pressure is important It was previously thought that rises in diastolic blood pressure were a more important risk factor than systolic elevations, but it is now known that in people 50 years or older systolic hypertension represents a greater risk.
Read more on Yoga for High Blood Pressure and Home Remedies for High Blood Pressure and Lower High Blood Pressure
Benefits of Exercising to Control High Blood Pressure
According to Elijah Saunders, M.D., cardiologist and hypertension expert from the University of Maryland, “a great way to lower your blood pressure and combat the corrosive effects of plaque buildup is to exercise. Studies have shown that sedentary lifestyles tend to elevate blood pressure, while regular exercise can reduce it.”
Exercise stimulates the production of a substance called “nitric oxide.” Nitric oxide works to keep our blood vessels open, allowing the blood to flow more efficiently as the heart pumps harder during physical exertion. Better blood flow means lower blood pressure. The production of nitric oxide also slows down or prevents arteriosclerosis.
Regular exercise also strengthens the heart. A stronger heart is able to pump more blood with less effort. A more effective heart results in lower blood pressure.
Exercise leads to weight loss and weight maintenance. Obesity is one of the leading causes of high blood pressure. In fact, obesity increases the cardiac output and blood volume, as well as arterial resistance. Most obese people lead sedentary lifestyles. By adopting a more active lifestyle, excess pounds can be shed, leading to a lower body mass. In turn, the heart will not have to work as hard to supply blood throughout the body, and the blood pressure can be significantly reduced.
Any exercise is better than none. Even taking the stairs instead of the elevator or pushing that vacuum cleaner around your house produces some benefits. For optimum results, however, it is best to get at least 30 minutes of aerobic exercise daily. Walking on a treadmill, dancing, bicycling, and using an elliptical trainer are good examples of aerobic exercise.
Tips to Lower High Blood Pressure
1. In addition to taking prescribed medications to lower high blood pressure, there are other steps which can be taken to keep blood pressure under control. Making positive lifestyle changes can often reduce one’s blood pressure, as well.
2. What are some steps you can take to lower your high blood pressure?
3. Change your diet. Eat balanced, nutritious meals that are low in fat, cholesterol, and sodium.
4. Give up smoking. Smoking cigarettes puts you at high risk for a number of health problems, including high blood pressure, heart disease, emphysema, and cancer. According to the American Lung Association, more than 400,000 Americans die each year as the result of smoking-related illnesses.
5. Avoid excessive drinking. Drinking in moderation does not seem to pose a threat to the health of one’s heart. However, when you consume more than three alcoholic drinks per day, you are putting yourself at risk of developing high blood pressure. Studies have shown that excessive alcohol consumption inhibits the flow of blood to and from the heart, causing the blood pressure to elevate. The alcohol also pushes nutrient-rich blood away from the heart as it flows through the bloodstream.
6. Exercise. Obesity and sedentary lifestyles are big contributors to high blood pressure. By increasing the amount of physical activity you get each day, you can lower your blood pressure.