Doubling Exercise Can Prevent High Blood Pressure Later In Life
A recent study revealed that people who want to avoid high blood pressure later in their life should exercise during their young adulthood. The study was published in the American Journal of Preventive Medicine wherein researchers followed over 5,000 people for 30 years. They found that for people whose exercise levels reduced significantly between 18 and 40 years, their blood pressure levels increased.
The study says that people should perform at least 5 hours of moderate-intensity exercise each week. This is nearly two times the current recommendation.
Study author and epidemiologist Kirsten Bibbins-Domingo from the University of California, San Francisco (UCSF) said, “Teenagers and those in their early 20s may be physically active, but these patterns change with age.”
The researchers understand that it might be challenging for everyone to perform at least 5 hours of moderate-intensity exercise each week due to life changes and growing responsibilities.
Lead author Jason Nagata, a UCSF expert in young adult medicine said, “Nearly half of our participants in young adulthood had suboptimal levels of physical activity, which was significantly associated with the onset of hypertension, indicating that we need to raise the minimum standard for physical activity.”
The researchers in their paper wrote, “Achieving at least twice the current minimum adult [physical activity] guidelines may be more beneficial for the prevention of hypertension than simply meeting the minimum guidelines.”
Ways physical activity helps to reduce high blood pressure
Improves Efficiency of The Heart
Regular physical activity helps to strengthen the heart muscle, thereby, helping it to pump blood more efficiently with less effort. A strong heart exerts less force on the arteries, thereby, reducing blood pressure.
Reduces Stiffness of Blood Vessel
Exercise helps to maintain the elasticity of blood vessels. Regular activity keeps the arteries flexible, which helps them to expand easily with blood flow. This eventually helps to lower the blood pressure levels.
Helps in Weight Loss
Physical activity can help burn calories and reduce your body fat. When you maintain a healthy weight, it decreases the strain on the heart and arteries, thereby, lowering lower blood pressure levels.
Lowers Stress
Engaging in physical activity helps to release endorphins which is the body’s natural stress-relievers. Reducing stress can help lower the production of stress hormones like cortisol which might increase your blood pressure.
Improves Insulin Sensitivity
Exercise improves the body’s ability to use insulin more effectively. Better insulin sensitivity helps to regulate blood sugar levels, thereby, reducing the risk of high blood pressure.
Reduces Inflammation
Regular physical activity can help to reduce inflammation in the body. Chronic inflammation is a major cause of arterial stiffness which then increases your blood pressure. Therefore, reducing inflammation helps to maintain better blood pressure levels.
Balances Hormones
Physical activity can help to regulate hormones that tend to influence your blood pressure. Regular exercise can balance hormones such as renin, angiotensin and aldosterone which help in controlling your blood volume, thereby lowering blood pressure.