Controlling Blood Pressure with Physical Activity

I read today that 1 in 4 American Adults has high blood pressure. That makes high blood pressure much more common than I ever realized.

High blood pressure can cause a host of physical and medical problems such as heart failure, stroke, kidney disease, vision loss, and dementia. In pregnant women it also a symptom of preeclampsia, which is a rare but life threatening condition that develops after the 20th week of pregnancy and is characterized by high blood pressure and protien in the urine. Normal blood pressure is less than 120/80. Hypertension, or high blood pressure begins at 140/90.

One reason that high blood pressure is so common is that too many people are not active enough. Our bodies were not designed to be sedentary. Our lifestyle today affords us too many luxuries that prevent us from moving our bodies. We don’t even have to get off the couch to change the channel. Pushing that little button on the remote does not qualify as physical activity!

But regular physical activity is one of the best things you can do to prevent high blood pressure. By just adding some regular physical activity to your life you can reduce your blood pressure readings by 4 to 9 points. If you lose weight also, (which is easier to do when you exercise!) you may even be able to reduce your blood pressure readings by up to 20 points.

The physical activity does not need to be excessively strenous either. Moderate activity will qualify. Moderate activity could be characterized by any activity that is comfortable yet still requires some effort. A light stroll may not be enough, yet walking to the point of breathlessness may be too much.

Walking is an easy and enjoyable way to get in your moderate activity. Walk fast enough that your heart rate elevates but slow enough that you can carry on a conversation with your walking buddy. A walking buddy will make your walking more fun anyway!

So find a buddy, start taking a nice walk everyday, and do it regularly. You may lower your blood pressure and your heart will thank you!