Sport Lowers Blood Pressure
Regular exercise is one of the best ways to stay healthy. In the case of people with hypertension, they are especially important because studies have shown that sport lowers blood pressure.
Both the World Health Organization (WHO) and the International Society of High Blood Pressure have agreed that exercise can have positive results in reducing the risk of stroke and myocardial infarction. Both diseases have high blood pressure among their risk factors.
What is high blood pressure?
The WHO defines hypertension as a condition in which blood vessels show persistent high blood pressure. This, of course, can damage them.
Blood pressure is the force exerted by the blood that the heart pumps on the walls of blood vessels. If this blood pressure is higher than normal, then the heart must make a greater effort to pump blood. This happens every time the heart beats.
Hypertension is dangerous because it endangers the heart and organs, such as the kidneys and brain. It is the cause of the vast majority of heart attacks in the world. That is why it is important to prevent it. Sport helps you control your blood pressure and this has been recommended by the WHO since 1989.
How does sports lower blood pressure?
Sport helps you control your blood pressure, as it helps maintain proper weight and prevents obesity. The relationship between excess adipose tissue, overweight, 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 overloading this organ. Blood pressure levels in athletes are lower because their body works better than the body of those who do not exercise.
In addition to these benefits, playing sports regularly helps control levels of anxiety, stress and depression. This also makes you feel healthier and fitter, which contributes to a positive emotional state. Positive feelings are key to preventing high blood pressure.
By playing a sport, cholesterol and blood sugar levels are easier to control. Both are directly related to high blood pressure and are often the trigger for myocardial infarction or stroke.
A physical activity plan is ideal
Sport lowers blood pressure only if it is practiced regularly. Sporadic exercise is not the solution to high blood pressure. What you need to do is have a regular physical activity plan.
It is important to have your doctor’s approval to perform an exercise routine or to practice a sport. The doctor must assess the health of each person, as well as factors such as age and weight.
Ideally, you should exercise for half an hour, three times a week. Of the 30 minutes, the first 10 should be heating; then follows the practice itself and, finally, stretching and relaxation.
It is recommended to rest one day between workouts, so that the muscles eliminate lactic acid, which is the cause of muscle pain.
The best sports that help you lower your blood pressure
Although sports in general help you keep your blood pressure under control, some are better suited than others for this purpose. Specifically, resistance exercises with aerobic metabolism and moderate competitive effort are the best choice.
The most recommended sports are cycling, skiing, swimming, walking, golf, non-extreme trekking, jogging, skating, rowing and sport shooting.
It is also important to have an adequate weight, to reduce your salt intake, to reduce your stress level, to avoid alcohol consumption, not to smoke and to have a healthy diet, rich in potassium and fiber. It is best to avoid sports that involve heavy weights, as they increase blood pressure.
