Blood Pressure and Exercise

Around 40% of Canadian adults over the age of 25 have high blood pressure (hypertension). Untreated high blood pressure can lead to conditions like heart disease and stroke due to the strain it places on your cardiovascular system. Did you know that individuals who are more physically active are less likely to develop blood pressure problems? This is because exercise helps to challenge your cardiovascular system and keeps it working efficiently.

Often people with mild to moderate high blood pressure are instructed to make positive adjustments to diet (reduce sodium intake) and increase physical activity levels as first line management strategies. Studies have shown that these interventions alone can help to control blood pressure and avoid the need for medication, for some people. Even for those individuals who do require medication to control their blood pressure, it is still advisable that they employ these strategies to help improve the function of their cardiovascular system. Once you have been cleared by your family doctor, it is safe for you to exercise and the guidance of a fitness professional can be really helpful.

What kind of exercise is the best for improving your blood pressure? It is recommended that people with high blood pressure engage in 150 minutes of moderate intensity aerobic exercise (like cycling or fast paced walking) and two sessions of resistance training (strength training like lifting weights or squatting exercises) per week. Consistently engaging in this level of exercise will help to improve not just your blood pressure but also your muscle strength, bone density and psychological well being. You’d be mad not to give it a go!