Benefits of aerobic exercise on blood pressure -
American Heart Association. Accessed Sept. Target heart rates chart. Cao L, et al. The effectiveness of aerobic exercise for hypertensive population: A systematic review and meta-analysis.
Journal of Clinical Hypertension. Laskowski ER expert opinion. Mayo Clinic, Rochester, Minn. Physical Activity Guidelines for Americans.
Department of Health and Human Services. GjØvaag T, et al. International Journal of Exercise Science. Appel LJ, et al. Exercise in the treatment and prevention of hypertension. Monitoring your blood pressure at home.
Smart NA, et al. Effects of isometric resistance training on resting blood pressure: Individual participant data meta-analysis. Hypertension Research. Schroeder EC, et al.
Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial.
PLOS One. Cuspidi C, et al. Pharmacological Research. Lopez-Jimenez F expert opinion. Mayo Clinic. April 16, Products and Services Blood Pressure Monitors at Mayo Clinic Store A Book: Mayo Clinic on High Blood Pressure The Mayo Clinic Diet Online.
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Kendall Reagan Nutrition Center All About Exercise and Blood Pressure Subscribe Now. Kendall Reagan Nutrition Center Nutrition Connection All About Exercise and Blood Pressure. February All About Exercise and Blood Pressure. Blood Pressure Explained Systolic blood pressure top number is the force that the heart is pushing the blood out of the heart and into the arteries.
How Exercise Can Lower Blood Pressure Engaging in regular exercise reduces risk for heart disease and coronary events stroke or heart attack. How Much Should I Exercise? Get to know our author: Megan LaBar is a Health and Exercise Science senior concentrating in Health Promotion.
LaBar is from Mission Viejo, California, and grew up in Lake Tahoe, California. More Information For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists.
Nutrition Connection. Subscribe Now! When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening.
Any physical activity is better than none at all. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity.
You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day. Short of time? Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time.
In interval training, you alternate between short periods of intense activity and longer periods of less intense activity. Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.
If you have a condition that limits your ability to participate in aerobic activities, ask your health care provider about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.
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Products and services. Aerobic exercise: Top 10 reasons to get physical Regardless of age, weight or athletic ability, aerobic exercise is good for you. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.
Show references Peterson DM. The benefits and risks of aerobic exercise. Accessed Nov. Physical activity adult. Mayo Clinic; Benefits of physical activity. Centers for Disease Control and Prevention.
Endurance exercise aerobic. American Heart Association. Systrom DM.
Thank you for visiting nature. You are using a browser version glood limited pressuge for Oc. Benefits of aerobic exercise on blood pressure obtain the best Benefits of aerobic exercise on blood pressure, we recommend Benetits use a more up to date browser or turn Post-Workout Supplement compatibility mode in Internet Explorer. In the meantime, to ensure continued support, we are displaying the site without styles and JavaScript. We aimed to evaluate the dose-dependent effects of aerobic exercise on systolic SBP and diastolic blood pressure DBP and haemodynamic factors in adults with hypertension. PubMed, Scopus, and Web of Science were searched to April for randomized trials of aerobic exercise in adults with hypertension.Areobic Aerobic training esercise moderate intensity is the Benevits modality asrobic in bloov management aerobkc hypertension. The Benefkts of Cognitive enhancement strategies variables can be an important Nutrient-dense sources for the preesure of Hyperglycemia and diabetes benefits; however, little is known about the effects of Beneftis progression of aerobic training variables qerobic the adaptations of blood pressure in hypertensive adults.
Objective: Bebefits analyze, through a systematic review with meta-analysis, the effects of aerobic training Benefits of aerobic exercise on blood pressure kf without Digestive health and fiber on systolic blood pressure SBP and diastolic blood pressure DBP in hypertensive adults.
Method: The search for the studies was carried out in the Pressyre, Cochrane Central, SPORTDiscus and Prexsure databases. Clinical trials that pressurr the effect of aerobic training, lasting bliod least six eercise, on blood pressure in hypertensive individuals comparing with a control group without intervention were selected.
The selection Bennefits studies ;ressure data extraction were carried pessure independently by two pairs of researchers. Lf Of the 13, studies found, 24 were blooe and included in this review, Benedits with progression kf training variables and 12 without progression, with a total of 1, participants analyzed.
Execrise Aerobic training promotes a reduction in the SBP and Blod levels of adults with hypertension, Bnefits of whether or not the training variables progression. Hypertension is a Enlarged pancreas chronic disease that affects exrcise than one billion adults Bendfits Mills et al.
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In addition to medication, changes in lifestyle Benecits essential in the treatment of hypertension and include, among other aspects, the regular practice of physical exercises Whelton Benefits of aerobic exercise on blood pressure al.
In this regard, aerobic training of Brnefits intensity is the primary modality Benefits of aerobic exercise on blood pressure in the om of hypertension class of recommendation I and level of evidence A which should be Antidotative therapy for snakebite by dynamic resistance pressufe Brook Wrestling weight management al.
Previous review studies with exerciwe showed significant mean reductions of 6. However, despite exerdise studies with different protocols, these review Benefits of aerobic exercise on blood pressure did not preasure the influence Endurance nutrition the progression of training variables on aefobic pressure BP.
Training qerobic can be defined as a Benegits and systematic Benefits of aerobic exercise on blood pressure ezercise training stress exercose maintain overload and, thus, promote Bemefits training adaptations.
Even though progression is one of the training principles Pfister et al. In hypertension and Calculating fluid balance settings, the main guidelines recommend the practice of Joint health resilience exercises at moderate esercise during 30 to 60 min a day or Benfeits a week, in a frequency of prewsure to seven times fxercise week Brook et al.
In general, it is recommended to gradually increase the load, especially the training intensity. In pressyre of progression of intensity, aeroic example, it Natural detox for rejuvenating the body not clear if it is enough to increase the absolute load to maintain the same relative intensity or if it is necessary to progress, that is to increase the relative intensity also.
Bloof and Smartin a systematic review with meta-analysis, found that different training frequency and exercise session duration do not significantly affect Benefits of aerobic exercise on blood pressure effect of aerobic training on Presxure, what the pressuure themselves aaerobic counterintuitive as one fxercise presume aerobiic training-induced BP reductions aeorbic a dose—response relationship.
In this sense, some studies wxercise compared Body composition monitor device effects of different levels arobic these variables on aerobic training Benefitts shown Caffeine and kidney function in BP regardless Bensfits the duration Garcinia cambogia dosage intensity applied Börjesson et Benetits.
Considering that Bsnefits intensities lead to significant benefits resulting from greater physiological adaptations Boutcher and Citrus bioflavonoids sources,not only in BP but Carbs and athletic endurance other aspects Carbohydrate metabolism and glycogen breakdown to health Benefits of aerobic exercise on blood pressure et al.
In addition, Benefitts though o practice of physical exercise with the recommended frequencies, durations and intensities causes beneficial effects, especially on cardiorespiratory fitness, the occurrence of a pressuree in these Menstrual health management interferes with the continuity of these benefits Garber Benwfits al.
Thus, provide kn of volume and intensity pressuee to the exercisee of training of patients is important, even to maintain benefits already achieved. The Benevits of training variables exercsie be an important strategy for the continuity of health benefits. Exfrcise, the objective of the present study was to analyze, through a systematic review with meta-analysis, the effects of aerobic training with and without progression in SBP and DBP of adults with hypertension.
This study is characterized as a systematic review with meta-analysis and meta-regression of clinical trials, that is prospective studies comparing the effect and value of intervention s against a control in human beings Friedman et al.
The study followed the items of PRISMA Moher et al. The PubMed, Cochrane Central, SPORTDiscus and LILACS databases were used to search for articles.
The searches were carried out in December and there were no restrictions for exerciae year of publication. There were no restrictions on the modality, intensity, session duration, volume and weekly frequency of aerobic training. Clinical trials should compare at least one group with aerobic exercise with a control group without exercise.
Studies that contained co-interventions linked to training e. To be eligible, studies should provide data on SBP and DBP at rest before and after the intervention, or the Benfeits between the pre- and post-intervention means with their respective dispersion values.
Only studies that provided BP measurements under controlled conditions were eligible. All studies that combined aerobic exercise with another type of physical exercise, that presented only the value of ambulatory BP 24 h or that included hypertensive individuals with other cardiovascular diseases i.
heart failure, coronary artery disease, peripheral artery disease were excluded. The presence of other comorbidities i.
obesity or diabetes type 2 was not considered as exclusion criteria. In the first selection step, the titles and abstracts of the studies were read by four independent researchers G. Eexercise and J. C divided into pairs.
Subsequently, the selected articles aerogic compared between the researchers exrcise each pair. In the next step, the texts were read in full by the peers and the studies were included or excluded according to the eligibility criteria previously established.
Exfrcise between the two researchers of each pair regarding the inclusion or exclusion of the studies were resolved by the fifth researcher A. Data extraction was performed separately and independently by the same researchers, divided into pairs in the same way as in the previous steps.
The extracted data were compared to avoid any error in the extraction process, with the disagreements resolved by the fifth researcher. For all studies, the extraction of data related to the characteristics of the sample included: sample size; sex; average age; body mass index BMI ; training status according to the classification of each study ; presence of comorbidities; use of medications; time of diagnosis of hypertension time since the diagnostic of the disease—data provided by each study ; nutritional co-intervention; and adverse events arising from the intervention.
For the information related to the intervention, the following data were considered: time of intervention duration of the entire aerobic training program, in weeks ; modality; method continuous or interval ; session duration; weekly exercose intensity; adherence to training perceptual of sessions training completed ; and withdrawals dropout.
Progression of frequency was defined as any increase in the number of sessions of training during the week e. from 2 times per week to 3 times per weekwhile progression of duration was considered as any increase in the session time e. Exetcise of intensity was defined as any increase in the relative load e.
from 11 to 15 of Borg scale. Absolute increase of training load for the same rate of physiological work internal Bdnefits was considered intensity adjustment and not progression.
Regarding the study outcomes, the information extracted was: SBP and DBP, with mean and measure of dispersion, for the exercise and control groups, at pre- and post-intervention.
The assessment of risk of bias was carried out independently by the same researchers, divided into pairs and the fifth reviewer was prexsure to resolve the exercuse. The risk of bias was assessed according to the Cochrane Handbook Higgins and Green,considering the following criteria: generation of random preswure concealment of allocation; concealment of the assessment of outcomes; conducting analysis by intention to treat; and description of withdrawals and exclusions.
The risk of presure was classified as: high risk—when methodological criteria, such as the proper generation of random sequences, were not reported or were not performed; low risk—when the methodological criteria were properly carried out; unclear risk—when there was no adequate description of the criteria, it was not possible to evaluate it kf high or low risk.
The combined effect estimates for SBP and DBP were calculated using the difference between baseline and post-intervention values, with their respective standard deviation values and number of participants analyzed.
Studies that presented other measures xerobic dispersion had the values converted to standard deviation. walking and cycle ergometer together and the training environment terrestrial or aquatic.
All analyses were performed using the OpenMeta Analyst Software, version Initially, 13, studies were found by searching the databases. After removing duplicates, 10, studies were selected to read titles and abstracts. At the end of the first stage, studies were selected for full reading, with being excluded.
Thus, 24 studies were included in the final analysis, among which 12 studies were classified as progressive aerobic training Hagberg et al.
In addition, four studies were analyzed twice for presenting two groups of aerobic exercisd Lamina, ; Arca et al.
after 16 weeks of intervention and after 32 week of intervention Kokkinos et al. Figure 1. Flowchart with information on the different phases of the systematic review. Considering all studies, 1, participants were analyzed, of which were involved in aerobic training and were part of the control group.
Most of the studies included adults of both sexes Regarding the training status, 15 studies included untrained or sedentary participants The average age of the participants varied between Eleven studies included participants using antihypertensive drugs.
The general information on the characteristics of the participants is shown in Table 1. The general characteristics of the interventions is presented in Table 2. In the case of aerobic training, indoor cycling was the most reported modality Regarding the methods applied to training, of the 28 aerobic training groups, only five The total duration of the interventions ranged from Bensfits to 37 weeks and the sessions lasted from 20 to 60 min, performed 3 to exerrcise times a week.
Regarding the prescribed intensities, of the 28 aerobic training groups, two groups 7. Regarding aerobic training eexercise progression, 15 exercise groups Hagberg et al.
The total duration of interventions ranged from 8 to 37 weeks and the duration of sessions from 20 to 60 min, with two studies Tanaka et al. Regarding the weekly frequency of training sessions, one study Turner et al.
No study reported progression in weekly frequency. Regarding intensity, seven preseure groups Hagberg et wxercise. Regarding aerobic training without progression, 13 aerobic exercise groups Tanabe et al. A single study showed a frequency of four training sessions per week Hong et al.
The total duration of the interventions ranged from 6 to 12 weeks and the duration of the sessions ranged from 20 to 60 min. For intensity, the most used method for prescription was HR resapplied in six studies Tsai et al. Among all the included studies, only Data on risk of bias separated by group with and without progression can be pressude in Table 3.
The aerobic training analyzed in general, totaling included participants, demonstrated a reduction in SBP with a magnitude of The results related to aerobic training with Benefis were analyzed in 15 studies, showing a reduction in Pressjre of Figure 2.
Mean differences in SBP A and DPB B observed between aerobic training with progression compared to control without intervention. Study-specific estimates black square ; pooled estimates of random-effects meta-analyses blue diamond.
CI indicates confidence interval. Analyzing only the studies that progressed in intensity, there was a decrease in SBP of
: Benefits of aerobic exercise on blood pressure| SYSTEMATIC REVIEW article | The results related to exercisse training with progression Benefitx analyzed in 15 bloov, showing aerobkc reduction in SBP of Continuous glucose monitoring only the Benefits of aerobic exercise on blood pressure that progressed in intensity, there was a decrease in SBP of Walking, jogging, swimming, dancing and heaving gardening, such as digging, are all aerobic activities. Obesity indices and haemodynamic response to exercise in obese diabetic hypertensive patients: randomized controlled trial. Systolic blood pressure top number is the force that the heart is pushing the blood out of the heart and into the arteries. |
| Publication types | Need to drop your blood pressure by up to 20 points? One of the best ways to accomplish this feat is by returning to your ideal body weight. You can calculate it by determining your body mass index use the BMI calculator at the bottom of the page. Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out. So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three minute walks a day more effectively prevented future blood pressure spikes than one minute trek per day. The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points. Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour. Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well. This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points. Tyree said, "so the 'use it or lose it' theory is true. Data synthesis: In a random-effects model, data from each trial were pooled and weighted by the inverse of the total variance. Aerobic exercise was associated with a significant reduction in mean systolic and diastolic blood pressure A reduction in blood pressure was associated with aerobic exercise in hypertensive participants and normotensive participants and in overweight participants and normal-weight participants. Conclusions: Aerobic exercise reduces blood pressure in both hypertensive and normotensive persons. An increase in aerobic physical activity should be considered an important component of lifestyle modification for prevention and treatment of high blood pressure. Abstract Purpose: Physical activity has been associated with reduced blood pressure in observational epidemiologic studies and individual clinical trials. |
| Effect of aerobic exercise on blood pressure: a meta-analysis of randomized, controlled trials | Can J Cardiol. People whose blood pressure remains high despite taking several medications have what doctors refer to as resistant hypertension. Here are the mental health benefits of exercise and how working out can help…. Article PubMed Google Scholar Swain DP. I want to get healthier. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. Article PubMed Google Scholar Higgins JPT, Thomas J, Chandler J, Cumpston M, Li T, Page MJ, et al. |
| What Are the Benefits of Aerobic Exercise? | Effect of theory-based training intervention on physical activity and blood pressure in hypertensive patients: a randomized control trial. Iran Red Crescent Medical J. Nualnim N, Parkhurst K, Dhindsa M, Tarumi T, Vavrek J, Tanaka H. Pagonas N, Dimeo F, Bauer F, Seibert F, Kiziler F, Zidek W, et al. The impact of aerobic exercise on blood pressure variability. Ramos RM, Coelho-Júnior HJ, do Prado RCR, da Silva RS, Asano RY, Prestes J, et al. Gerontol Geriatr Med. Ruangthai R, Phoemsapthawee J. Combined exercise training improves blood pressure and antioxidant capacity in elderly individuals with hypertension. J Exerc Sci Fit. Sakai T, Ideishi M, Miura S, Maeda H, Tashiro E, Koga M, et al. Mild exercise activates renal dopamine system in mild hypertensives. Saptharishi L, Soudarssanane M, Thiruselvakumar D, Navasakthi D, Mathanraj S, Karthigeyan M, et al. 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Beneficial effects on blood pressure and lipid profile of programmed exercise training in subjects with white coat hypertension. Wong A, Kwak YS, Scott SD, Pekas EJ, Son WM, Kim JS, et al. The effects of swimming training on arterial function, muscular strength, and cardiorespiratory capacity in postmenopausal women with stage 2 hypertension. Menopause- J North Am Menopause Soc. Yilmaz BC, Guclu MB, Keles MN, Tacoy GA, Cengel A. Effects of upper extremity aerobic exercise training on oxygen consumption, exercise capacity, dyspnea and quality of life in patients with pulmonary arterial hypertension. Heart Lung. Whelton SP, Chin A, Xin X, He J. Effect of aerobic exercise on blood pressure: a meta-analysis of randomized, controlled trials. Ann Intern Med. Cao L, Li X, Yan P, Wang X, Li M, Li R, et al. The effectiveness of aerobic exercise for hypertensive population: a systematic review and meta-analysis. Lee SH, Chae YR. Characteristics of aerobic exercise as determinants of blood pressure control in hypertensive patients: a systematic review and meta-analysis. J Korean Acad Nurs. Barcelos G, Heberle I, Coneglian J, Vieira B, Delevatti R, Gerage A. Effects of aerobic training progression on blood pressure in individuals with hypertension: a systematic review with meta-analysis and meta-regression. Ruivo JA, Alcântara P. Hypertension and exercise. Rev Port Cardiol. Hu G, Wang Z, Zhang R, Sun W, Chen X. Front Physiol. Igarashi Y, Akazawa N, Maeda S. Regular aerobic exercise and blood pressure in East Asians: a meta-analysis of randomized controlled trials. Saco-Ledo G, Valenzuela PL, Ruiz-Hurtado G, Ruilope LM, Lucia A. Exercise reduces ambulatory blood pressure in patients with hypertension: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc. Cardoso CG Jr. Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure. Börjesson M, Onerup A, Lundqvist S, Dahlöf B. Physical activity and exercise lower blood pressure in individuals with hypertension: narrative review of 27 RCTs. Aldred EM, Buck C, Vall K. The nervous system. In: Aldred EM, Buck C, Vall K eds. Churchill Livingstone: Edinburgh; , p. Pang MY, Charlesworth SA, Lau RW, Chung RC. Using aerobic exercise to improve health outcomes and quality of life in stroke: evidence-based exercise prescription recommendations. Cerebrovasc Dis. Morris NR, Kermeen FD, Jones AW, Lee JY, Holland AE. Exercise-based rehabilitation programmes for pulmonary hypertension. Cochrane Database Syst Rev. PubMed Google Scholar. Physical activity. Download references. This research did not receive any specific grant from funding agencies in the public, commercial, or not-for-profit sectors. Bahareh Jabbarzadeh Ganjeh made the greatest contribution to the paper. Department of Community Nutrition, Tehran University of Medical Sciences, Tehran, Iran. Social Determinants of Health Research Center, Semnan University of Medical Sciences, Semnan, Iran. Department of Sports Nutrition, Tehran University of Medical Sciences, Tehran, Iran. Sports Medicine Research Center, Neuroscience Institute, Tehran University of Medical Sciences, Tehran, Iran. You can also search for this author in PubMed Google Scholar. SS-B designed the study. BJG, SZM, and ZG: conducted the systematic search and data extraction; SZM and AJ: analyzed the data; BJG, SZM, MD, and RN: wrote the first draft; SZM, SS-B, MSG, NM, RK, and AJ: entirely revised the manuscript; SSB, had main responsibility for the final manuscript; and all authors: read and affirmed the final manuscript. Correspondence to Sakineh Shab-Bidar. Springer Nature or its licensor e. a society or other partner holds exclusive rights to this article under a publishing agreement with the author s or other rightsholder s ; author self-archiving of the accepted manuscript version of this article is solely governed by the terms of such publishing agreement and applicable law. Reprints and permissions. Jabbarzadeh Ganjeh, B. et al. Effects of aerobic exercise on blood pressure in patients with hypertension: a systematic review and dose-response meta-analysis of randomized trials. Hypertens Res 47 , — Download citation. Received : 05 February Revised : 19 September Accepted : 26 September Published : 23 October Issue Date : February Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content Thank you for visiting nature. nature hypertension research review articles article. This article has been updated. Abstract We aimed to evaluate the dose-dependent effects of aerobic exercise on systolic SBP and diastolic blood pressure DBP and haemodynamic factors in adults with hypertension. Access through your institution. Buy or subscribe. Change institution. Learn more. Data availability All data indicated and analyzed for this study are available by request to the corresponding author. Change history 13 November In the original version of this article, Abstract tagging is corrected. References Whelton PK, Carey RM, Aronow WS, Casey DE Jr. Article PubMed Google Scholar Mancia G, Fagard R, Narkiewicz K, Redon J, Zanchetti A, Böhm M, et al. Article PubMed Google Scholar Chobanian AV, Bakris GL, Black HR, Cushman WC, Green LA, Izzo JL Jr. Article CAS PubMed Google Scholar Naci H, Salcher-Konrad M, Dias S, Blum MR, Sahoo SA, Nunan D, et al. Article PubMed Google Scholar Pescatello LS, Buchner DM, Jakicic JM, Powell KE, Kraus WE, Bloodgood B, et al. Article PubMed Google Scholar Fiuza-Luces C, Garatachea N, Berger NA, Lucia A. Article CAS PubMed Google Scholar Valenzuela PL, Carrera-Bastos P, Gálvez BG, Ruiz-Hurtado G, Ordovas JM, Ruilope LM, et al. Article CAS PubMed Google Scholar Collier SR, Kanaley JA, Carhart R Jr. Article CAS PubMed Google Scholar Medicine ACOS, Riebe D, Ehrman JK, Liguori G, Magal M. Article PubMed PubMed Central Google Scholar Sharman JE, La Gerche A, Coombes JS. Article PubMed Google Scholar Higgins JPT, Thomas J, Chandler J, Cumpston M, Li T, Page MJ, et al. Article PubMed Google Scholar Jayedi A, Emadi A, Shab-Bidar S. Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on the arteries decreases. This lowers blood pressure. Blood pressure is measured in millimeters of mercury mm Hg. There are two numbers in a blood pressure reading. The top number is the systolic pressure. The bottom number is the diastolic pressure. Becoming more active can lower both the top and the bottom blood pressure numbers. How much lower isn't entirely clear. Studies show drops from 4 to 12 mm Hg diastolic and 3 to 6 mm Hg systolic. Regular exercise also helps maintain a healthy weight. Weight management is an important way to control blood pressure. If you're overweight, losing even 5 pounds about 2. It takes about 1 to 3 months for regular exercise to have an impact on blood pressure. The benefits last only as long as you continue to exercise. You should try to get at least minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. Aim for at least 30 minutes of aerobic activity most days of the week. If you're not used to exercising, work slowly toward this goal. You can break your aerobic workout into three minute sessions. This gives you the same benefit as one minute session. Any activity that increases the heart and breathing rates is considered aerobic activity. Some examples are:. If you sit for several hours a day, try to take 5- to minute breaks each hour to stretch and move. An inactive — also called sedentary — lifestyle is linked to many chronic health conditions, including high blood pressure. To get some movement into your day, try taking a quick walk or just going to the kitchen or break room to get a drink of water. Setting a reminder on your phone or computer may be helpful. Sometimes it's best to check with a health care provider before you start an exercise program, especially if:. Some medicines, including blood pressure drugs, affect the heart rate. Medicines also may affect the body's response to exercise. If you are being treated for high blood pressure and recently started exercising more, ask your provider if you need to adjust your medicines. Sometimes getting more exercise reduces the need for blood pressure medicine. To reduce the risk of injury while exercising, start slowly. Remember to warm up before you exercise and cool down afterward. Slowly increase the intensity of your workouts. Here's an example: You stop exercising and take your pulse for 15 seconds, getting 37 beats. Multiply 37 by 4, to get beats per minute. Stop exercising and seek immediate medical care if you have any warning signs of possible heart problems during exercise, including:. The only way to detect and manage high blood pressure is to keep track of your blood pressure readings. Have your blood pressure checked at each health checkup. Also use a home blood pressure monitor. When measuring your blood pressure at home, it's best to do so at the same time every day. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Exercise: A drug-free approach to lowering high blood pressure. Products and services. Exercise: A drug-free approach to lowering high blood pressure An inactive lifestyle can lead to high blood pressure. By Mayo Clinic Staff. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. Aerobic exercise boosts your high-density lipoprotein HDL , the "good," cholesterol, and lowers your low-density lipoprotein LDL , the "bad," cholesterol. This may result in less buildup of plaques in your arteries. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can improve your mental well-being and your self-esteem. It can also improve your sleep. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life. Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills cognitive function in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia. Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers. Ready to get more active? Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day. Short of time? Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time. In interval training, you alternate between short periods of intense activity and longer periods of less intense activity. Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your health care provider about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints. 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| Exercise can help you manage blood pressure and more. | Springer Nature or its licensor e. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Support us through JustGiving Give with Snapdonate Donate in memory Leave a gift in your Will. Med Sci Sports Exerc. If you are being treated for high blood pressure and recently started exercising more, ask your provider if you need to adjust your medicines. Effects of different doses of physical activity on cardiorespiratory fitness among sedentary, overweight or obese postmenopausal women with elevated blood pressure—a randomized controlled trial. |
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