Exercise and blood pressure

The first personalised advice on the best exercises to maintain and lower blood pressure has been published in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC). The updated advice now recommends specific activities according to an individual’s blood pressure level for 3 different groups. Study author Professor Henner Hanssen of the University of Basel, Switzerland noted, “In people with hypertension the blood pressure reduction that can be achieved with aerobic exercise is the same or even slightly more than taking a single anti hypertensive medication. For most exercises the blood pressure lowering effect lasts for about 24 hours, similar to medication, so it’s best to be active every day if possible.”

The new recommendations for the 3 groups are:

• 140/90 mmHg (Hypertension)

  Aerobic exercise is recommended including walking, running, cycling and swimming

• 130/139 and 85/89 (diastolic) mmHg (High to normal blood pressure)

  Dynamic resistance training is the first priority, this refers to strength training that typically involves at least 6 large muscle groups, for example, squats, push-ups and lifting weights

• Less than 130/84mmHg (Normal blood pressure)

  Isometric training, exercises that involve holding a position for example a plank