Can exercise lower blood pressure?

The answer is yes, but it is by no means a "universal formula for lowering blood pressure" that is suitable for all people. The upper and lower limits of the effect vary greatly. Among the hypertensive fitness enthusiasts I have come into contact with, some rely on exercise to stabilize their blood pressure within the normal range and gradually reduce their medication, while others practice blindly and have their blood pressure soar and are sent to the emergency room.

A 42-year-old middle-level company manager I met last year was diagnosed with primary grade 1 hypertension during physical examination. His systolic blood pressure fluctuated around 145 all year round. He was not yet in need of medication. The doctor prescribed him to adjust his lifestyle and exercise first. He was too lazy to climb stairs before, but later he joined our running group and jogged three times a week at a pace of 6 and a half to 7 minutes. He ran for about 40 minutes each time and did not compete with young people. When it rained, he would go to the swimming pool and swim breaststroke for half an hour. He went for a review three months later and found that the systolic blood pressure dropped by 11mmHg and the diastolic blood pressure dropped by 8mmHg. Now it is basically stable in the normal range of 130/80. Even the doctor did not expect the effect to be so good.

But it’s true that not everyone’s practice will be useful, and many people may even practice it incorrectly and it will be counterproductive. Two months ago, there was a 37-year-old young man in the running group. He was diagnosed with high blood pressure for half a year. He thought that taking medicine had side effects. He heard others say that exercise can lower blood pressure, so he followed us to sprint 10 kilometers PB. He also did heavy strength training twice a week. After each training, he felt dizzy and flushed. Later, when he had his blood pressure measured, it soared to 165/102. After asking the doctor, he found out that he had secondary hypertension.

Nowadays, many people think that strength training will raise blood pressure. In fact, this is not absolute. Research in the academic field in recent years also believes that low-intensity resistance training, such as using light weights to train shoulders, back, and core, about twice a week, can also help lower blood pressure. The premise is that you do not hold your breath or push the maximum weight. Think about it, blood vessels are like rubber water pipes that have been used for many years. If you suddenly turn on the maximum water pressure and rush it, the joints will easily collapse. If you wash it slowly with gentle water for a long time, it will remove some of the small impurities attached to the pipe wall, and the elasticity will slowly recover. This is the reason.

Don’t exaggerate the role of exercise too much. I have seen many friends who have just been diagnosed with high blood pressure directly reject the doctor’s medication recommendations and hope that running five kilometers every day will cure the disease. This is actually quite risky. This is especially true for secondary hypertension, such as high blood pressure caused by kidney disease or endocrine problems. The root cause of the disease is not blood vessels and metabolism. Exercise alone is basically useless. The primary disease must be cured first. My novice friends with high blood pressure who exercise now always tell them to find a doctor to assess their type and risk level of hypertension. They must measure their resting blood pressure before exercising. If it exceeds 150 that day, rest first. When exercising, keep the heart rate between 60% and 70% of (220 minus age). Don’t squat or sit hard after exercise. Walk slowly for about ten minutes and wait for the heart rate to drop before resting. You can basically see positive effects after practicing this way.