According to the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC) a person can use exercise to lower blood pressure. It explains certain exercises a person can do according to their current blood pressure level. They based their recommendations on experts in this field of study and on a thorough analysis of any current data on this subject.
It has been shown that 1 in 4 heart attacks can be attributed to high blood pressure and that in only 4 years 60% of the population will get hypertension. The article focuses on a persons starting blood pressure level not just the amount of exercise per week they get.
The recommendation analyzed the highest quality of evidence and therefore, came up with a detailed guide for people with high blood pressure, a high level of normal blood pressure and also blood pressure that is normal. The primary goal was to lower blood pressure.
The first group were people with a blood pressure level of at least 140/90 mmHg. They discovered that aerobic exercise was the best activity for this group. This includes walking, cycling, running or swimming. This exercise can have the same effect as taking a medication for antihypertension.
The second group were people with a high-normal blood pressure level of 130-139/85-89 mmHg. The best exercise for this group is dynamic resistance. This can be strength training that typically involves movement of 6 large muscle groups. These exercises can be lifting weights, performing push-ups and squats.
The third group were people with a blood pressure level of less than 130/84 mmHg, which is considered to be normal. They found out that isometric resistance exercises would be the best training. These kind of exercises involve static contraction of muscles. This could be handgrip movements. This can motivate people in this group to keep their levels down if they are at a raised risk of developing high blood pressure, which could be brought on by heredity. People that are obese or women during pregnancy can also prevent hypertension with exercise.
For these exercises to be beneficial, consistency must be maintained. For most, the effect of this exercise will last about 24 hours. A person that takes hypertension medication takes it every day so this concludes a person should be active every day.
To view the original scientific study click below:
Personalized exercise prescription in the prevention and treatment of arterial hypertension: a Consensus Document from the European Association of Preventive Cardiology (EAPC) and the ESC Council on Hypertension
