When you go to the doctor for a checkup, what’s one of the first things they do? They put a cuff around your arm and read your blood pressure, of course. That’s because, when it comes to keeping tabs on your health, your blood pressure is a key indicator of how you’re doing.
If your blood pressure is too high, you won’t feel any different, but it could lead to serious conditions like heart disease and stroke — both of which are leading causes of death in the United States.
Thankfully, as long as it’s caught in time, high blood pressure is a treatable and manageable condition. One of the most common treatments for high blood pressure is exercise. That’s right — not only will exercising at the gym keep you strong and fit, but it can also help you to manage and prevent serious health conditions like high blood pressure.
Read this blog to learn more about what high blood pressure is and some exercises you can do at our Thornton gym to support healthier blood pressure readings.
What is blood pressure?
Blood pressure is the pressure of your blood as it’s pressing against the walls of your arteries. Your arteries carry your blood from your heart to other areas of your body.
It’s normal for your blood pressure to rise and fall throughout the day due to a variety of factors such as stress, hot or cold temperatures, exercise, having a full stomach, dehydration, prolonged bed rest, ingesting caffeine, or taking certain mediations like anti-inflammatories and decongestants.
How is blood pressure measured?
Blood pressure is measured by using two numbers.
The first number is called your systolic blood pressure. This is the pressure in your arteries when your heart beats.
The second number is called your diastolic blood pressure. This is the pressure in your arteries when your heart rests in between beats.
If your blood pressure measurement reads as 120 systolic and 80 diastolic, then it would be stated as, “120 over 80” or written down as “120/80 mmHg.”
What is a normal blood pressure reading?
A normal blood pressure reading is less than 120/80 mmHg. Blood pressure is considered “elevated” when the top number is 120-129 mmHg, and the bottom number is below (not above) 80 mmHg. Elevated blood pressure tends to get worse over time unless you take steps to control it. Blood pressure is considered low when the top number is lower than 90 mmHg, and the bottom number is lower than 60 mmHg. Low blood pressure does not cause as many health issues as high blood pressure, but in severe cases, low blood pressure can be life threatening.
What is high blood pressure?
High blood pressure — also known as hypertension — is a blood pressure reading that is higher than normal. If your blood pressure measures consistently above normal, then you may be diagnosed with high blood pressure, or hypertension.
The guidelines for diagnosing high blood pressure can vary among healthcare professionals. Some healthcare professionals diagnose patients with high blood pressure if they consistently get a reading of 140/90 mmHg or higher. Other healthcare professionals diagnose a patient with high blood pressure if they consistently get a reading of 130/80 mmHg or higher.
What are the symptoms of high blood pressure?
High blood pressure, or hypertension, usually has no symptoms or warning signs. Many people don’t realize they have high blood pressure until they get an abnormally high reading at their doctor’s office which is what makes the condition so dangerous. Measuring your blood pressure is the only way to know whether or not you have hypertension.
What causes high blood pressure?
Hypertension usually develops over time because of unhealthy lifestyle choices such as not getting enough exercise. Health conditions like obesity and diabetes can also increase one’s risk of developing high blood pressure. In addition, high blood pressure can occur during pregnancy.
Why is it bad to have high blood pressure?
High blood pressure can damage your body in many ways. It can harm your brain, heart, kidneys, and eyes. High blood pressure can lead to potentially life-threatening conditions like heart disease, stroke, dementia later in life, and kidney disease.
How many people have high blood pressure?
The statistics regarding blood pressure are alarming. About 47% of adults in the United States have hypertension as defined by a blood pressure reading of greater than 130/80 mmHg. Only about 24% of Americans with hypertension have their condition under control. In 2019, high blood pressure was a contributing or primary cause of death for 516,955 people in the United States. High blood pressure is called the “silent killer” because many people don’t know they have it and it has no symptoms or warning signs.
How can I prevent or manage high blood pressure?
Through a series of lifestyle changes, many people have been able to lower their high blood pressure into a healthy range. These lifestyle choices also help people prevent high blood pressure from happening in the first place.
- Get at least 150 minutes of moderate aerobic physical activity each week (30 minutes of exercise per day, 5 days per week), plus strength training 2-3 times per week.
- Do not smoke.
- Follow the DASH diet (Dietary Approaches to Stop Hypertension), which is a healthy eating plan that’s designed to help prevent or treat high blood pressure. This diet is rich in fruits, vegetables, whole grains, lean meats, poultry, fish, nuts, legumes, and low-fat dairy products. It also limits the amount of cholesterol and saturated fat you eat.
- Limit your consumption of sodium and alcohol.
- Maintain a healthy weight.
- Manage or reduce your stress.
- Get a blood pressure machine at your local drugstore and monitor your blood pressure at home.
- Visit your doctor regularly.
In addition to making the lifestyle choices above, some people need to take medication to manage their blood pressure. If you’ve been diagnosed with hypertension, ask your healthcare provider if medication would be the best treatment for your condition.
What should I know before exercising at the gym to improve my blood pressure?
Many studies have shown that regular exercise is an effective and even fun way to fight hypertension. However, there are a few things to keep in mind when exercising for the purpose of lowering or managing your blood pressure:
- Check with your doctor first — Make sure to get medical clearance from your healthcare provider before starting any exercise program.
- Manage your expectations — It’s estimated that exercise can lower your blood pressure by as much as 5-15 points. It takes about 1-3 months of regular exercise to see an improvement in your blood pressure. Some studies have even shown that exercise can lower blood pressure in people who normally have inferior response to medical treatment.
- Get enough exercise — Most experts seem to agree that people with high blood pressure should get at least 150 minutes of moderate-intensity aerobic exercise each week (30 minutes of exercise, 5 days per week, for example) plus strength training 2-3 times per week.
- Increase your intensity over time — Gradually make your workouts more intense to keep lowering your blood pressure to healthier levels.
- Keep going — To keep your blood pressure healthy, you need to keep exercising. The benefits only last as long as you stick with your exercise program.
- Exercise at a gym — It’s recommended that exercising at a gym near you is the best place to go for hypertension-fighting workout options. That’s because the gym contains a mixture of strength training and cardio machines that maximize the circulation of your blood and the number of muscles you’re working. By alternating upper-body, core, and lower-body exercises, you’re encouraging blood to move around the body which prevents pressure from building up in certain areas.
What exercises should I do at the gym to manage or lower blood pressure?
Here are a few exercises you can do at our gym that have been shown to help control and prevent high blood pressure.
Walk on the treadmill
One study published by the journal Hypertension studied the impact of exercise on 50 people with drug-resistant hypertension. The participants completed an 8-12 week treadmill walking exercise program while their blood pressure was constantly monitored. As a result of the treadmill regimen, participants found that both their systolic and diastolic blood pressures lowered.
Strength training
For those who like pumping iron, strength training can also help in the management of high blood pressure. A study published in the Journal of Human Hypertension followed 15 middle-aged, mostly sedentary men with high blood pressure. After two weeks of weight training, three times per week, the men experienced an average systolic blood pressure reduction of 16 mmHg. Their strength training program involved repetitions of basic exercises like bicep curls, chest presses, and leg presses. But in reality, any strength training regimen promotes a healthy blood pressure — you can use dumbbells, kettlebells, weight machines, exercise bands, or body weight exercises like sit-ups.
Aerobic exercise
Experts recommend that a combination of strength training and aerobic (cardiovascular) exercise is the best way to manage high blood pressure. That’s because aerobic exercise makes the heart stronger, and a stronger heart can pump blood with less effort. As a result, the force inside your arteries decreases, which lowers your blood pressure. It’s suggested that adults should aim for at least 30 minutes of cardiovascular exercise, 5 days per week, plus strength training 2-3 times per week. Any activity that increases your heart rate and breathing rates is helpful for high blood pressure including running or walking on the treadmill, elliptical training, spinning, stationary biking, stairclimbing, climbing machines, and rowing.
Work with a personal trainer
Consider making an appointment with a personal trainer at AFAC gym. Our personal trainers can show you the best exercises to do, make sure your form is correct, and keep you motivated.
When it Comes to Controlling Blood Pressure, the Gym Is Your Friend for Life
Research suggests that, for best results, exercising to prevent high blood pressure should start in your early 20s and continue throughout middle age and the rest of your life. In one study, more than 5,100 adults were tracked over three decades. Across the board, there was a significant association between reduced physical activity starting in young adulthood and the onset of high blood pressure years later. In other words, when levels of physical activity slumped from age 18 to 40, rates of hypertension rose. On the other hand, when researchers looked at people who did 5 hours of moderate-intensity exercise per week during early adulthood and maintained those habits until age 60 and beyond, their risk of hypertension lowered considerably.
This means getting regular exercise at AFAC gym can help you prevent high blood pressure! Thanks to our wide range of strength training equipment, cardiovascular equipment, and fitness classes, AFAC gym is ready to give you the support you need as you work to maintain a healthy blood pressure.
If you’re not a member of AFAC but would like to learn more about how to join the best gym in Thornton, Colorado, please stop by or give us a call. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
