Exercise to Lower Blood Pressure

AN ANALYSIS OF SEVERAL STUDIES DISCOVERED that strength training might be an effective, non-medication option to manage high blood pressure. However, the effectiveness of a strength program hinges on duration and intensity. Today we explore using exercise (strength training) to lower blood pressure.

High blood pressure, also known as hypertension, can cause various complications that affect various organs and systems in the body. Here are some of the potential complications:

1. Cardiovascular disease. High blood pressure can damage the arteries, making them narrow, hard, or weak. Hypertension can increase the risk of heart attack, stroke, and other cardiovascular diseases.
2. Kidney damage. Hypertension can damage the small blood vessels in the kidneys, leading to kidney disease or failure.
3. Vision loss. High blood pressure can damage the blood vessels in the eyes, causing vision problems or blindness.
4. Sexual dysfunction. Hypertension can affect blood flow to the genitals, leading to sexual dysfunction in both men and women.
5. Cognitive impairment. Hypertension increases the risk of cognitive decline and dementia.
6. Aneurysm. High blood pressure can cause the walls of arteries to weaken and bulge, forming aneurysms that can rupture and cause internal bleeding.
7. Peripheral artery disease. Hypertension can also increase the risk of peripheral artery disease, which causes reduced blood flow to the limbs and can lead to pain, numbness, or even amputation.

These are just a few examples of the many complications of high blood pressure. Monitoring and managing your blood pressure to reduce your risk of these and other health problems is important.

Strength training to lower blood pressure

Scientists are working to understand better the best lifestyle modification approaches to improve blood pressure. One promising area is the potential role of strength training in lowering blood pressure.

We are still determining the best lifestyle modifications to lower blood pressure. Strength training may be valuable.

A​ recent systematic review and meta-analysis discovered that strength training could reduce blood pressure.

The scientists note that resistance training is most effective when it happens at least twice weekly with moderate to vigorous intensity over at least a couple of months.

The researchers examined 14 randomized clinical trials, including 253 individuals with high blood pressure (hypertension). The participants had an average age of just under 60.

Strength training worked most effectively to lower blood pressure when the subjects did the following:

• Engaged in moderate to vigorous strength training
• Did strength training at least twice weekly
• The intervention lasted a minimum of eight weeks

Study senior author Giovana Rampazzo Teixeira, Ph.D. offered this observation to Medical News Today:

“Individuals under 59 had a greater blood pressure reduction associated with physical training. Those 60 and 79 years had a smaller effect, but still had significant blood pressure drops. Thus, we emphasize that even the elderly can benefit from strength training.”

While many of us think of an aerobic activity as an exercise that can drop blood pressure, this overview reminds us that strength training can lower blood pressure, too.

One more benefit of strength training is a longer life:

Longevity — Do You Forget This Key Element?

ARE YOU INCORPORATING RESISTANCE TRAINING into your toolbox for achieving a long health span and longevity?

medium.com.

My take — Strength Training to Lower Blood Pressure

I appreciate the reminder that resistance training can play a role in a blood pressure-lowering program. Still, the research has some limitations.

First, the researchers didn’t exclude studies using medicines that help lower blood pressure. Second, the studies used various control groups but only focused on those with high blood pressure. Finally, researchers tend to publish favorable trials (not negative ones); there can be publication bias.

We should all try to avoid blood pressure that is too low (hypotension) or too high (hypertension). The latter can lead to problems such as heart attack, stroke, and kidney failure. These medical conditions harm the quality of life and can lead to premature death.

Here is my approach to keeping my blood pressure low:

1. I don’t smoke cigarettes.
2. I avoid being overweight or obese.
3. I move. While many think of exercise as vigorous activity, walking is the core practice central to my fitness regimen.
4. I avoid large quantities of alcohol.

If you have hypertension, please work with your healthcare team to develop an individualized management approach that works for you, including lifestyle maneuvers.

My workout routine

Resistance exercises, also known as strength training or weightlifting, are great for building and maintaining muscle mass, bone density, and overall strength. Here are some good resistance exercises I do (with a special thank you to my wonderful physical therapist, Rebecca):

1. Squats. This exercise targets your legs, glutes, and core. Stand with your feet shoulder-width apart, bend your knees, and lower your hips until your thighs are parallel to the ground. Then stand back up.
2. Lunges. Similar to squats, lunges target your legs and glutes. Step forward with one foot and lower your hips until both knees bend at a 90-degree angle. Push back up and switch sides.
3. Push-ups. This exercise targets your chest, triceps, and shoulders. Begin in a plank position and lower your body until your chest touches the floor. Push back up.
4. Pull-ups. This exercise targets your back and biceps. Hang from a bar, palms facing away, then pull up until your chin is higher than the bar.
5. Dumbbell rows. This exercise targets your back and biceps. Hold a dumbbell in one hand, hinge forward at the hips, and pull the weight towards your chest. Try to keep your elbow close to your body. Switch sides.
6. Deadlifts. This exercise targets your entire body, especially your back and legs. Stand feet hip-width apart, hold a barbell or dumbbell in front of your thighs, hinge at the hips, and lower the weights to the ground. Stand back up.

These are just a few examples of good resistance exercises. It’s important to use proper form and start with a comfortable weight, then gradually increase as you get stronger. Consider consulting a fitness professional if you’re new to resistance training.

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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for reading “Using Exercise (Strength Training) to Lower Blood Pressure.”