endurance activities, such as walking, jogging, running, or cycling, coupled with resistance training can help prevent the development of hypertension and lower blood pressure in adults. But even a single exercise session provides an immediate reduction in blood pressure that can last for up to 22 hours.
“The people who get the most benefit out of these exercise programs nationwide increasingly are the people who are doing nothing and start to do something. It’s not the guy who to goes from 30 miles a week to 35,” says researcher Barry Franklin, PhD, director of the cardiac rehabilitation and stress laboratory at William Beaumont Hospital in Royal Oak, Mich. “It’s the low-fitness, inactive, hypertensive individual who starts a program — even of moderate intensity — who stands to gain the greatest benefit.”
Walk, Don’t Run to the Doctor First
Researchers say people with high blood pressure can safely participate in an exercise program or competitive sports, but they should be evaluated, treated, and monitored closely by their health care professional.
Here are special exercise recommendations for people with hypertension:
- Beware of the heat: People using blood pressure-lowering drugs, such as beta-blockers, should be cautious of developing heat illness when exercising. These medications and diuretics impair the ability to regulate body temperature or can cause dehydration.
- Cool down: Adults with high blood pressure should extend the cool-down period of the workout. Blood pressure-lowering drugs, such as alpha-blockers, calcium channel blockers, and vasodilators may cause blood pressure levels to drop after abruptly ending exercise.
- Weight loss: Overweight and obese adults with high blood pressure should combine regular exercise and weight loss efforts to effectively lower resting blood pressure.