High blood pressure is a serious condition that can lead to stroke, heart disease, dementia and various other health problems. As you get older, your risk of developing high blood pressure increases.
While you can’t control your age, you can lower your risk of developing high blood pressure by exercising. Younger patients with risk factors can also develop high blood pressure.
A study from 2021 that was published in the American Journal of Preventive Medicine shows that engaging in at least five hours of moderate exercise each week can lower the risk of high blood pressure. The American Heart Association recommends a minimum of 150 minutes or two and half hours of moderate intensity exercise or 75 minutes of vigorous exercise per week to improve heart health. The risk lowers the most if you exercise from young adulthood through age 60.
However, if you are new to exercise, you can still start doing moderate exercises to lower your risk of high blood pressure or to lower your blood pressure if it is already high. Moderate exercise includes activities that cause you to breathe harder and have a faster heart rate while still allowing you to have a conversation. Some examples of moderate exercise include:
- Brisk walking
- Swimming
- Bicycling
- Dancing
- Doubles tennis
- Hiking
- Jumping rope
If you are still intimidated by starting a new workout routine, there are other things you can do to increase your activity level. For example, you can:
- Push a lawnmower to mow your grass instead of using a riding lawnmower
- Start or maintain a garden
- Take the stairs instead of the elevator
- Mop floors in your home
Five hours of moderate exercise each week may seem like a stretch, especially if you have work, family obligations, school or other responsibilities. However, you can slowly increase your physical activity level each week. Increasing your activity levels, along with limiting alcohol and tobacco use, eating healthy foods, connecting with loved ones and limiting stress, can make a difference for your health and blood pressure.
What Should My Blood Pressure Be?
According to the American Heart Association, your systolic (the first number of the blood pressure reading) blood pressure should be less than 120 and your diastolic (the last number of the reading) blood pressure should be less than 80. Higher blood pressure categories include:
- Elevated: Systolic blood pressure between 120 and 129 and diastolic blood pressure less than 80
- High blood pressure stage one: Systolic blood pressure between 130 and 139 or diastolic blood pressure between 80 and 89
- High blood pressure stage two: Systolic blood pressure of at least 140 or diastolic blood pressure of at least 90
- Hypertensive crisis: Systolic blood pressure higher than 180 and/or diastolic blood pressure higher than 120
If your blood pressure indicates you are in a hypertensive crisis, contact your doctor immediately or call 911.
UofL Health is Here for You
Seeing a primary care provider can help you know what your blood pressure is and work to improve it if needed. Visit UofL Physicians – Primary Care or call 502-588-4343 to find a primary care provider near you. Our Primary Care offices accept many types of health insurance and have self-pay options.
UofL Physicians – Cardiology and UofL Physicians – Cardiology Associates are leading the way in developing innovative treatments for many heart disorders that may result from high blood pressure. Our multidisciplinary team consists of experts in cardiology, rheumatology and pulmonary disease. Click here to see all locations where UofL Health provides cardiology services.
If you are ever in a hypertensive crisis, call 911 or visit a UofL Health – Emergency Department.
