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Lower Your Blood Pressure with Exercise

Photo: Blood pressure check in doctor's officeLower Your Blood Pressure without Medication

According to the Centers for Disease Control, nearly one in three adults (29%) in America have high blood pressure. That’s nearly 70 million people—and another third of Americans have pre-hypertension—higher than normal blood pressure. The CDC estimates that elevated blood pressure contributes to nearly 1,000 deaths in the United States every day, and costs almost $50 billion annually. While most people with high blood pressure simply turn to pharmaceutical products to get it under control, experts say that getting more exercise, even if it’s just a little, can have a meaningful impact.

The Relationship between Exercise and Blood Pressure

Blood pressure is a measure of the force of your blood as it pushes against your arteries, carrying your blood from your heart to other areas of your body. Increasing your exercise level strengthens your heart, allowing it to pump more blood with less effort. Because your heart doesn’t have to work so hard to supply the blood you need, the pressure on your arteries (your blood pressure) decreases.

Medical experts say that it will typically take one to three months for the effects of increased exercise to be reflected in a lower blood pressure. They also warn that, once you begin to exercise, you must continue to do so. The reduction in blood pressure will only last as long as you continue to exercise.

How Much Exercise Will Make a Difference?

You don’t need to embark on a vigorous exercise regimen to see any difference in blood pressure levels. The U.S. Department of Health and Human Services recommends at least 30 minutes of moderate aerobic activity every day. However, if you can’t find time for that, you can work harder for shorter periods of time. In addition, you can break up the 30 minutes—five minutes every hour for six hours will give you your daily exercise.

Experts recommend activities that increase your heart rate, from walking or climbing stairs to active sports, such as tennis or basketball. Bicycling, swimming and even dancing can help lower your blood pressure.

Come to Hillcrest Medical

In the Dallas area, the best place for
urgent care is Hillcrest Medical. Many of our patients also choose to make our doctor their primary care physician. Come and check out our facility and meet our doctor and staff. We’re here to help you now, and we’re here for all your future urgent care needs.

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