Scientifically Proven Exercises That Can Control High Blood Pressure

Determining the positive effects of exercise as treatment for high blood pressure was proven by a certain study. Two groups of people with high blood pressure were divided into groups and paired according to weight, height and family background with the same medication to maintain their blood pressure at 120/80. The objective was to monitor if there will be changes in the requirements of medications.

The first group was given a daily one-hour session of aerobic exercise. The second group was told to go on with their normal daily routine.

The study disclosed a 20 percent decline in medication at the end of the fourth week and 30 percent on the sixth week on the first group. Conversely, the second group increased the medication requirement by 5 percent on the sixth week.

This only confirms the effectiveness of exercise to lower blood pressure. A regular exercise done moderately develops cardiac output, lessen blood pressure and improves lean body mass.

This is supported by other studies including the journal of the American Medical Association that blood pressure is reduced by about 9 percent under regular exercise for a period of six or more months.

Regular exercise means doing it five times a week at the least. In like manner, moderate exercise is a long and vigorous routine. An example of moderate exercise is walking from forty to fifty minutes or jogging from twenty to thirty minutes.

There are two types of exercises:

1. Aerobic exercise - Aerobic a nomenclature that literally means "with air". This type of exercise requires the extended use of the cardiovascular system in moving the oxygen in the blood. Examples are daily walking, swimming and skiing from twenty minutes to one hour.

2. Anaerobic exercise - or "without air" does not necessarily mean that that you will not breathe while doing an exercise but only the usual breathing and not always. This work out increases the normal metabolism but will not exercise the heart and the arteries, albeit for a short period.

Examples are swimming under water and running a 100-yard dash. Although the two examples are vigorous in nature, they only use the energy-yielding materials of the body. It may sound strange but you can swim under water and run without breathing. Other examples are weight-lifting and running for the bus. This exercise temporarily raises blood pressure and should be avoided.

When to exercise?

This is still open to debate. Sociology suggests that it should be in the beginning of the day while it's at the end of the day for physiology. Since exercise reduces stress and relaxes the mind, physiology is targeting the end of the day when stress is at its peak.

Similarly if you start in the morning, you are opening yourself to a positive outlook. The free hand is yours to choose, as long as you exercise to prevent high blood pressure.

As always, you are advised to consult your doctor before starting an exercise program. Do some stretching and start with a low form of exercise then gradually increase it.