Exercise And Blood Pressure Reduction
What Exercise Reduces
Your Blood Pressure?

Well, no frill here - Exercise and Blood Pressure Reduction go hand-in-hand

And just about any type of cardio exercise will render the effect of lowering your blood pressure and also will prevent you from having high blood pressure.

Next question.

Does exercise really help to reduce your blood pressure?

A myth or a fact, this blood pressure reduction thing?

Apparently it's no myth - research and studies have concluded that exercise does help to reduce your blood pressure.

They concluded that exercise is a powerful weapon against high blood pressure!

Let's probe further on this......

One established fact about exercise and blood pressure reduction is that exercise is good for your blood pressure, no matter your age, gender, weight or race.

And you don't have to worry you got to do hard exercises to achieve this effect.

Just about any cardio exercise will do fine.

I repeat here - almost any type of cardio exercise is effective in lowering your blood pressure or keeping it at healthy, normal level.

Walking , jogging, treadmill workout , jumping on a trampoline , water aerobics , swimming, aerobic dance exercise, cycling ..........

And as long as you do the cardios regularly, the lowering of blood pressure works for just about everyone!

I mean on overweight, non-overweight, whites, blacks, Asians, those taking medication for high blood pressure and those with normal pressure......

Don't expect the drop in your blood pressure to be a lot. The effect of exercise and blood pressure reduction is that an average drop per person in blood pressure is just about 3-4 mm Hg.

On average, exercise helps reduce systolic (top number) pressure by nearly 4 mm Hg, and diastolic (bottom number) pressure by slightly more than 2.5 mm Hg.

This means if you've slightly higher blood pressure count of say 130 (top number) over 86 (bottom number), the cardio exercise you do could lower it to about 125 over 81.

Note: The numbers cited most often as normal blood pressure are 120 over 80.

This would be crucial if you're experiencing borderline hypertension.

The cardio exercise plus other lifestyle changes you make such as a change in diet and quitting smoking, can drop your pressure enough to keep you from having to rely on medication to control your blood pressure.

That's fantastic, by any measure.

But caution, caution, caution.....

If you've extremely high blood pressure, don't just rely on exercise alone to control your hypertension!

I know exercise is good for your body, for your heart, for your health and you should exercise regularly.

But just don't stop taking your blood pressure medication because you've started to exercise, unless your doctor says it's ALL RIGHT to do so.

Remember this, very important......

The American College of Sports Medicine (ACSM) in a recent position stand on exercise and blood pressure reduction concludes that people with mild hypertension can expect both systolic and diastolic blood pressure to fall an average of 10 mm. Hg in response to regular cardio exercise.

ACSM has established that effective lowering of your blood pressure can be achieved with moderate intensity cardio exercise done 3 to 5 times per week for 20 to 60 minutes per session.

In fact, it says that moderate-intensity exercise such as brisk walking may have produce an even greater effect in lowering blood pressure than higher intensity exercise like running or jogging.

One other important fact is that to maintain the blood pressure-lowering effect of exercise, you have to exercise regularly!

Don't stop just because your blood pressure is now lowered to 120 over 80!

Keep exercising regularly, you can reap lots of benefits from it, besides your main concern of lowering your blood pressure.....

Do you know that exercise is excellent in preventing you from having high blood pressure?

This has been confirmed by several studies that revealed that active, fit individuals have a 20 - 50% decreased risk of developing hypertension compared to their more sedentary peers.

For example, in a 6 to 10-year study of 15,000 Harvard male alumni, those who engaged in sports and exercise were 35% less likely to develop hypertension than those who were basically inactive.

You may think high blood pressure is common enough, but don't let it rob you of your joy in life!

See, if you've to constantly rely on medication to control your blood pressure, that's not nice at all because you could face ugly side effects......

Instead, (cardio) exercise regularly as this has the long-lasting effect of lowering your blood pressure, with no side effects.....

And change your diet to include lots of fruits and vegetables and keep salt and alcohol intake low.

Then, you'll be sampling the goodness of exercise and blood pressure reduction, to its fullest.

You would be proud to show your doctor that your blood pressure reading is 120 over 80, all the time!

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