Sports Help Control Your Blood Pressure

Sports help control your blood pressure for many reasons. They contribute to training it to beat fewer times per minute, prevent excess weight and obesity, and also improve your mood. Learn more in this article!
Sports Help Control Your Blood Pressure

Last update: 10 June, 2021

Regular exercise is one of the best ways to maintain good health. In the case of people with hypertension, it’s especially important because studies have proven that sports help to control blood pressure.

Both the World Health Organization (WHO) and the International Society of Arterial Hypertension have agreed that physical exercise can have positive results in reducing the risk of stroke and myocardial infarction. Both diseases have hypertension among their risk factors.

What is hypertension?

The WHO defines hypertension as a condition in which the blood vessels suffer from persistently high blood pressure. This, of course, can damage them.

Blood pressure is the force exerted by the blood that the heart pumps against the walls of the blood vessels. If this resistance is higher than normal, then the heart must make a greater effort to pump the blood. And this happens every time the heart beats.

Hypertension is dangerous because it puts the heart and organs such as the kidney and brain at risk. It’s the cause of the vast majority of heart attacks in the world. That’s why it is important to prevent it. Sports help to control your blood pressure, and this is something that the WHO added to its recommendations as early as 1989.

A heart pressure monitor.
Controlling blood pressure can prevent cardiac events, such as heart attacks.

Continue reading: Controlling High Blood Pressure: It’s Not Just About Salt!

How do sports help control your blood pressure?

Sports help to control your blood pressure. First of all, because they contribute to the maintenance of proper weight and prevent obesity. The relationship between excess adipose tissue, excess weight, obesity, and high blood pressure is risky.

Sports improve the functioning of the heart, as they reduce the number of beats per minute and avoid the overexertion of this organ. The blood pressure levels of athletes are usually lower because their body works better than those who don’t exercise.

In addition to these benefits is the fact that practicing sports regularly helps control anxiety, stress, and depression levels. This also makes you feel healthier and fitter, which contributes to a positive emotional state. Good feelings are fundamental to prevent high blood pressure problems.

By practicing a sport, cholesterol and blood glucose levels are also better controlled. Both are directly related to high or elevated blood pressure and are often the trigger for myocardial infarction or stroke.

A physical activity plan is best

Sports help control your blood pressure if you practice them regularly. Playing sports sporadically isn’t the solution for high blood pressure. What you should do is have a regular physical activity plan.

It’s important to have the doctor’s approval to carry out an exercise routine or practice a sport. A doctor should evaluate each person’s state of health, as well as factors such as age and weight.

Ideally, you should practice half an hour of sports, three times a week. Of those thirty minutes, the first ten should be warm-up; then the practice itself is carried out and, finally, stretching, and relaxation.

It’s advisable to leave a day between practices so that the muscles can eliminate lactic acid, which is the cause of muscle pain.

A doctor leading two elderly patients in an exercise routine.
Those who already have a diagnosed illness should consult with specialists about the best sports plan.

The best sports to help your lower your blood pressure

Although sports help to control your blood pressure in general, some sports are the more suitable for this purpose. Specifically, resistance exercises with aerobic metabolism and moderate competitive effort are the best choice.

The most advisable sports are flat cycling, cross-country skiing, swimming, flat walking, golf, non-extreme trekking, jogging, skating, canoeing, and athletic shooting.

It’s also important to maintain proper weight, reduce your salt intake, reduce stress levels, avoid alcohol consumption, don’t smoke, and maintain a healthy diet rich in potassium and fiber. It’s best to avoid sports that involve heavy weights, as they increase blood pressure.

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