Exercise for Lower Blood Pressure…….

From the NY Times.……

Hypertension affects more than half of America’s adult population. It is a leading cause of stroke and heart attack, and often comes with no obvious early symptoms.

One of the best ways to both prevent high blood pressure and lower it is by working out (as well as an improved diet). That’s in part because consistent and frequent exercise prompts your body to form new capillaries.

“It’s like producing extra release valves for your heart,” said John Bauer, the education content director for the International Sports Sciences Association. “So there’s less pressure on the existing blood vessels.”

But which exercises are the most effective? Numerous studies have found that yoga, wall sits and cardiovascular exercise are particularly helpful for lowering blood pressure. Tai chi is another gentle, low-stress exercise that some studies suggest is especially good for hypertension.

“Any exercise will help, but it’s the framework you put around it that matters most,” said Dr. Lili Barouch, the director of sports cardiology and an associate professor of medicine at Johns Hopkins University.

This framework should follow a few rules around things like intensity, regularity and effective warm-ups, and include regular consultations with your doctor. Blood pressure spikes can cause health emergencies, though other effects are more subtle. If at any point you feel lightheaded or dizzy, stop immediately and check in with a health care provider…..

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But don’t be afraid to get your heart rate up once you are ready. “Unless you have severely elevated blood pressure, it’s OK go for a vigorous walk, for instance,” Dr. Barouch said. That could also mean walking faster, hiking on a trail or carrying weight.

Rather than focusing strictly on your heart rate, pay attention to how your body feels. This is especially true if you are on blood pressure medication, as some may blunt your heart’s response, throwing off your goals.

If you are concerned about blood pressure and new to fitness, don’t try jumping into high intensity interval training, which causes more rapid fluctuations in your heart rate and blood pressure. You also want to avoid exercises that require rapidly getting up and down from the floor, like burpees, said Dr. Melissa Tracy, a cardiologist at Rush University Medical Center in Chicago.

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