Exercise and High Blood Pressure

WHAT IS HIGH BLOOD PRESSURE?
High blood pressure is diagnosed when an individual has a systolic pressure (the contraction phase in the blood vessels)of greater than 140mmHg and a diastolic pressure (the filling or relaxation phase in the blood vessels) of greater than 90 mmHg.

Classifications are based on the following:
*Optimal/Normal Blood Pressure = 120/80mmHg
*High Normal Blood Pressure = 130-139/85-89mmHg
*Stage 1 Hypertension = 140-159/90-99mmHg
*Stage 2 Hypertension = 160-179/100-109mmHg
*Stage 3 Hypertension = 180/110mmHg and greater

BENEFITS OF EXERCISE ON HIGH BLOOD PRESSURE
Long term exercise studies show a reduction of about 10mmHg in both systolic and diastolic blood pressure. The American College of Sports Medicine recommends aerobic exercise as a method of reducing and/or preventing hypertension. Exercise is also important in reducing the risks of other heart related diseases such as atherosclerosis, heart disease, high cholesterol and angina.

SPECIAL CONSIDERATIONS FOR HIGH BLOOD PRESSURE
*Do not exercise if systolic blood pressure is greater than 200mmHg or if diastolic blood pressure is greater than 115mmHg
*Take blood pressure medication as prescribed to ensure good control before exercising
*Beta Blockers will lower your heart rate along with your blood pressure, so this must be kept in mind if you are monitoring your heart rate as an intensity measure. Consider following a BORG rating on a scale of 1-10. You would want to feel like you are training at a moderate-hard intensity such as a 4-5 out of 10.

EXERCISE RECOMMENDATIONS FOR HIGH BLOOD PRESSURE
The focus of the exercise program should be on cardiovascular health and aerobic conditioning. Brisk walking is a great way to improve this component of fitness.
Aerobic = 3-7 days a week for 30-60 min/session. Train at an intensity slightly lower than a healthy person. (For example,40-70% of max heart rate instead of 60-80% of max heart rate)
Strength = high repetitions of a low weight (For example, 2 sets of 15 repetitions with a 1 minute rest in between sets)