When high blood pressure is a fatal diagnosis
In a country that suffers from high blood pressure, black people suffer more. A year-long AP project found that black Americans are more likely to be sick from birth to death and more likely to die from common illnesses. (May 23) (AP Video: Noreen Nasser)
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Exercise offers many health benefits, from stronger muscles and bones to lowering cholesterol levels. Research shows that proper exercise can help build self-confidence, improve mental health, and manage chronic health conditions.
But perhaps the biggest benefit of regular exercise is that it’s good for your heart and can significantly reduce your risk of heart disease. It does this in part by lowering blood pressure. “Regular exercise makes the heart stronger, which has many benefits, including lowering blood pressure,” says Natalie Allen, MD, RDN, clinical associate professor and team nutritionist in the Department of Athletics at Missouri State University.
And an added plus, your regular exercise—walking—may be the best tool in your arsenal for lowering blood pressure.
Does exercise lower blood pressure?
In other words, exercise can lower blood pressure—especially in individuals who exercise frequently. “People who exercise regularly have lower blood pressure than those who lead a sedentary lifestyle,” says Kelly Jones, MS, RD, CSSD, functional dietitian and owner and founder of this firm. Student athlete nutrition. One caveat to this is that exercise does not lower blood pressure. While They’re working because blood pressure rises during exercise to provide your muscles with the extra oxygen and blood flow they need. But if your heart rate returns to normal following the exercise session, you can experience the long-term benefits of exercise.
Exercise is important to keep blood pressure from rising again. High blood pressure, also known as hypertension, causes the blood vessels that supply blood and oxygen to the brain to burst or become blocked. Centers for Disease Control and Prevention. Heart attack, stroke, type 2 diabetes, kidney disease, and chest pain are other risks associated with high blood pressure.
How does exercise affect blood pressure?
Exercise affects blood pressure in several ways. One way, regular exercise prompts the cardiorespiratory system to deliver oxygen and nutrients to working muscles more efficiently, which helps normalize blood pressure, Jones explains. She says the increased circulation associated with exercise can “lift, loosen and remove fat, cholesterol and other substances that clog up the spaces in your arteries.” That elimination, plus reductions in inflammation caused by regular exercise, “leaves more room for blood to flow and therefore less pressure to move nutrients through the bloodstream more efficiently,” she says.
“It’s a process that trains the heart to move with less effort,” says Lori Shemek, Ph.D., a certified nutrition consultant in Dallas and author of “How to Fight FATflammation.” She added that exercise causes the body to release nitric oxide, “which reduces the force on the arteries and allows for better blood flow.”
Another related benefit is exercise Causes We sweat out some of the sodium in our bodies, and excess sodium can cause high blood pressure in some individuals.
And the benefits of exercise in relation to blood pressure are not unknown. “Studies show that regular cardio exercise can effectively lower blood pressure by 5-8mm Hg,” says Allen. (Blood pressure is measured in millimeters of mercury, or mmHg.) For context, a normal blood pressure reading should be below 120/80 mmHg, and hypertension begins when a person’s blood pressure reaches 130-139/80-89 mmHg. Range. Therefore, a decrease of 5-8 mm Hg can mean the difference between normal and high blood pressure.
Which exercise is best for lowering blood pressure?
The best part is that exercise doesn’t have to be strenuous to get these benefits. “You don’t have to spend hours at the gym or run marathons to lower your blood pressure,” says Schmeck. she points out. Research Walking just 3,000 steps a day has been shown to effectively lower blood pressure. Any other activity that gets your heart rate up can help, too, but Schmeck explains that cardio isn’t the only way to lower blood pressure. “Recent research Engaging muscles without doing extra exercises like squats and planks may be better for lowering blood pressure, she says.
In addition to getting enough exercise, diet plays an important role in preventing high blood pressure. A healthy diet is important for healthy weight management and obesity can make a person close twice To develop high blood pressure. Diets like the National Heart, Lung, and Blood Institute’s DISH diet can make a big difference by providing key nutrients and eliminating foods associated with high blood pressure. DASH stands for Dietary Approaches to Stop High Blood Pressure. A diet rich in fruits, vegetables and lean proteins and limiting sodium. “This diet is well-studied, and research shows that the nutrient makeup is critical to controlling blood pressure,” says Allen.
High blood pressure can be prevented through a healthy diet, regular exercise and avoiding problematic behaviors. “A hectic lifestyle, poor food choices, excessive stress and lack of sleep are factors that increase blood pressure,” Schmeck explains.
How to lower blood pressure: What should you do to avoid heart problems?