Exercise and High Blood Pressure (Hypertension) :
A Comprehensive Guide
What is Hypertension?
Hypertension, also known as high blood pressure, is the most common circulatory system condition. Over 33% of Australians over the age of 18 have hypertension. It occurs when the blood pressure in your arteries is consistently too high, leading to various health risks if left unmanaged.
Understanding Blood Pressure Readings
Blood pressure is measured using two numbers:
Systolic Pressure: This is the first number and represents the force with which the heart pumps blood around the body.
Diastolic Pressure: This second number indicates the resistance of blood flow in the vessels between heartbeats.
Depending on the severity of your blood pressure reading, a doctor will categorise your blood pressure into one of several categories, ranging from normal to hypertensive crisis.
Risk Factors for Hypertension
There is no single cause of hypertension, but several risk factors contribute to its development. These factors can be divided into lifestyle and non-lifestyle factors.
Lifestyle Factors
- Sedentary Lifestyle
- Alcohol Intake
- High Salt and Saturated Fat Diets
- Obesity
Non-Lifestyle Factors
- Aging
- Family History
- Kidney Disease
- Insulin Resistance / Diabetes
Why Should We Avoid Hypertension?
Hypertension is associated with numerous health complications. Prolonged high blood pressure increases the risk of:
- Stroke
- Coronary Heart Disease (CHD)
- Heart Failure
- Renal Failure
- Cardiovascular Disease (CVD)
- Retinopathy
- Peripheral Vascular Disease (PVD)
Exercise and Hypertension: An Effective Intervention
Exercise offers numerous benefits for individuals living with hypertension. Regular physical activity can significantly reduce blood pressure and decrease the risk of developing hypertension. Exercise can lower systolic blood pressure by 3.8-7 mmHg and diastolic blood pressure by 2.6-6 mmHg. Although these reductions may seem modest, even a 5% decrease in blood pressure can result in a 20-30% reduction in the risk of cardiovascular disease.
Exercise Recommendations for Hypertension: The FITT Principle
Using the FITT principle (Frequency, Intensity, Type, and Time), here are the exercise recommendations for managing hypertension:
| Type of Exercise |
Intensity | Time (duration) | Frequency |
| Warm-up / cool down | Low – Moderate | 5-10 mins | Before & after exercise. |
| Aerobic/ Cardio: Examples: – Walking – Jogging – Cycling – Swimming – Rowing |
Moderate – Somewhat hard OR (Vigorous) Hard – Very Hard OR High Intensity Interval Training (HIIT) 4 x 4 min intervals at moderate-high intensity, with 3 min rest at low-moderate intensity. |
30 mins
20 mins
25 mins |
5/days per week
3/days per week
3/days per week |
| Resistance: Example: – Progressive weight training – Bodyweight exercises – Theraband exercises |
8-12 repetitions |
2+ sets. |
2+ non consecutive days/ week |
| Isometric Exercise |
Total of 2 mins | 4 + sets (2-3 min rest period) |
3 x non consecutive days/ week |
Warm-Up and Cool-Down
- Duration: 5-10 minutes
- Intensity: Low to Moderate
- Frequency: Before and after exercise
Aerobic/Cardio Exercises
- Examples: Walking, Jogging, Cycling, Swimming, Rowing
- Intensity: Moderate (Somewhat Hard) or Vigorous (Hard to Very Hard)
- Time: 30 minutes (Moderate), 20 minutes (Vigorous), or 25 minutes (High-Intensity Interval Training)
- Frequency: 5 days per week (Moderate), 3 days per week (Vigorous/HIIT)
Resistance Exercises
- Examples: Progressive Weight Training, Bodyweight Exercises, Theraband Exercises
- Repetitions: 8-12 repetitions
- Sets: 2+ sets
- Frequency: 2+ non-consecutive days per week
Isometric Exercises
- Duration: Total of 2 minutes
- Sets: 4+ sets (2-3 minute rest period)
- Frequency: 3 non-consecutive days per week
Managing hypertension through regular exercise is an effective and natural approach to improving your overall health. By incorporating the FITT principle into your routine, you can lower your blood pressure and reduce the risk of serious health complications. Stay active, eat a balanced diet, and monitor your blood pressure regularly to maintain optimal health.
By following these guidelines, you can take proactive steps towards managing hypertension and enhancing your quality of life.
References
Understanding Blood Pressure Readings | American Heart Association CPR & First Aid
Understanding Blood Pressure Readings | American Heart Association CPR & First Aid
Exercise for the Prevention and Treatment of Hypertension – Implications and Application
