Introduction.
I want to lower my blood pressure without using drugs." "I was told I have high blood pressure during a medical checkup, but what should I do to change my lifestyle?" --the answer to such concerns is exercise therapy.
The Japanese Society of Hypertension Guideline 2025 also states that exercise is the first step in hypertension treatment and is a basic strategy that must be incorporated.
This article will explain why exercise lowers blood pressure, which exercises are effective, and how to actually get started.
1. how exercise lowers blood pressure
- Increase flexibility of blood vessels
Aerobic exercise improves vascular endothelial function and facilitates vasodilation. As a result, peripheral vascular resistance is reduced and blood pressure is stabilized. - Improvement of autonomic nerve balance
It lowers blood pressure by suppressing the overactivity of the sympathetic nervous system and making the parasympathetic nervous system dominant. - weight control
A decrease of 1 kg of body weight is said to lower systolic blood pressure by approximately 1 mmHg. Exercise lowers blood pressure through obesity reduction. - Improvement of insulin resistance
Improved glucose metabolism reduces the burden on blood vessels and is directly related to the prevention of high blood pressure.
2. types of exercise effective for hypertension
(1) Aerobic exercise
- Walking, jogging, bicycling, swimming, etc.
- Recommended: 30 minutes or more per day, 5 times per week (total 150 minutes or more)
- Ideally, moderate exercise is "a little breathless but conversational."
Studies have reported an average reduction in systolic blood pressure of 5-7 mmHg (Cornelissen & Smart, 2013).
(2) Resistance exercise (muscle training)
- Squats with body weight, push-ups, tube training, etc.
- Recommendation: 2-3 times a week, 10-15 times as a set, balancing the whole body
- In recent years, "muscle training also has an antihypertensive effect" and is particularly effective for middle-aged and older adults
Combining aerobic exercise with muscle training further enhances the effectiveness of blood pressure improvement.
(3) Flexibility and balance exercises
- Yoga, stretching, tai chi
- Limited evidence of directly lowering blood pressure, but useful in reducing stress and preventing falls
3. precautions for safe exercise therapy
- Avoid sudden, strenuous exercise: start with walking, as it is hard on the heart and blood vessels.
- If blood pressure is very high (>180/110 mmHg): refrain from strong exercise until cleared by a physician
- If you have pre-existing medical conditions: heart disease, kidney disease, orthopedic disease, start after consulting with a physician.
(4) Devices to incorporate into daily life
- Walk one stop to work
- Use of stairs instead of elevators
- Stretching while watching TV
- Walking with luggage on the way home from shopping
It is easier to continue to incorporate "creative ways to move in your life" than to "make time for special exercise."
5. practice support at Ikejiri-Ohashi Sera Clinic
We propose an exercise therapy program for each patient based on the guidelines of the Japanese Society of Hypertension.
- Risk assessment by a physician (to check for heart and kidney complications)
- Hearing and planning of exercise habits
- Combination with nutritional guidance as needed
- Provide apps and recording forms to support continuity
For those who say, "I know I should exercise, but I can't keep it up," we will work with you to find a safe and easy way to get started.
summary
- Exercise is the first step in treating hypertension and is as effective as medication
- Combination of aerobic exercise + muscle training is most effective
- It is possible to develop a "30 minutes a day exercise habit" through small efforts in daily life.
- The key to success is to continue without strain with the support of a physician.
References
- The Japan Society of Hypertension. Guidelines for the Treatment of Hypertension 2025.
- Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc.. 2013.
- Whelton PK, et al. Effects of aerobic exercise on blood pressure: JNC7 evidence. Hypertension. 2002.
- Pedersen BK, Saltin B. Exercise as medicine in chronic disease. Scand J Med Sci Sports. 2015.