The Hidden Benefits of Exercise

Improved blood flow, reduced blood pressure and inflammation to name a few

July 2020

​

By Alex White, Dr. Nick Beard and Dr. Robert Ostfeld

Why does it matter?

A wealth of scientific evidence shows that exercise improves blood flow, combats stress, improves brain function and reduces blood pressure. As a result, virtually every major medical authority recommends most people with high blood pressure include it as part of their treatment plan.

Getting Started

​

Knowing if you’re ready

It is important to talk to a doctor before starting an exercise program, especially if you are new to it. It is important to know if your doctor has ever cautioned you about exercising, if you have had any chest pain or dizziness when exercising, or if you have any bone or joint problems.

Walking

The AHA recommends we get two and a half hours of moderate-intensity aerobic activity a week. If you’re not used to regular exercising, that can seem like a lot but don’t worry. Even a ten minute walk a few times a day can help bring your blood pressure down.

Swimming

A recent review of the evidence showed swimming can lead to a significant drop in blood pressure. it’s also a good overall workout that is easy on the joints and relatively cheap and easy to get into. If you can’t swim, there’s always the water aerobics option instead.

Cycling

Cycling helps lower blood pressure and builds leg strength in a joint-friendly way. It is also a great way to save time by working exercise into your commute or other activities. That said, it can be dangerous so be sure to check out the useful resources below if you need some safety tips.

Other aerobic activities

The activities mentioned above are three forms of aerobic exercise but there are many others that can have similar benefits such as: jogging, tennis, basketball, handball, rowing, skiing, skating and even dancing and gardening. The key is to find one you enjoy.

Weight training

Weight training can lead to significant reductions in blood pressure and is associated with better general mental and physical health in later life. that said, it can also cause blood pressure spikes during a workout, so it’s not recommended for people with uncontrolled blood pressure higher than 180/110. it is also important to stick to lower weights with higher repetitions per set, avoid holding your breath during exercises, and use proper form when you lift to avoid injuries.

Tai chi

Tai chi originated in china as a martial art but has evolved into a gentle form of exercise that is easy and safe for most people to start. There is a growing body of evidence that suggests it may be a powerful tool for blood pressure reduction. it also increases strength, balance and flexibility.

Yoga

A review of seventeen studies found that yoga programs including postures, meditation and breathing could help reduce blood pressure by as much as eight points. its other benefits are like those of tai chi.

Standing

Sitting for long periods can increase the risk of diabetes, heart disease and even cancer. Breaking up our day by standing up more has also been shown to help reduce blood pressure. So, maybe it’s time for you to join the growing number of people using adjustable sit-stand desks.

Micro workouts

One of the hottest exercise trends in recent years has been the ‘micro workout’. These normally last between 4 and 30 minutes and are based on the concept of high intensity interval training (hiit). The idea is to do short bursts of exercise followed by periods of recovery. If you’re new to exercise this likely isn’t a good place to start. But if you’ve been exercising for a while, it can be a fun way to get similar benefits in less time.

Common Mistakes

​

Overdoing it

A sudden increase in your exercise level can be dangerous – and too much work can lead to a serious condition called overtraining syndrome. So, it is important to see how your body reacts to exercise and build up slowly. This should include taking a few blood pressure readings during exercise. It is normal to see some increase in systolic blood pressure when doing this, but you should stop and consult a doctor if:

• Your systolic (top) blood pressure number goes over 200 mm hg

• Your diastolic (bottom) blood pressure number increases significantly

• You feel any chest pain, dizziness or other significant physical discomfort

You should also always include at least five minutes of warm down activity like stretching or walking at the end of your workout.

Useful Resources

There are dozens of good workout apps. Some of our favorites are JETFIT, Nike Training Club, 7 Minute Workout, Fiton, The Daily Burn,

Peloton and Simply Yoga but the market is changing all the time so it’s always worth doing some new research. If you don’t have the time or money for regular personal training sessions these apps provide a cheap (and sometimes free) alternative.

If you are new to lifting weights, you might also benefit from watching the many free videos from AthleanX on YouTube. They focus on lifting with control and good form which is crucial to get right before exercising with heavier weights. That said, there’s really no substitute for a personal trainer who can correct your form live. If that’s too expensive, you can try group glasses, or simply ask a coach at the gym for some quick free tips.

Finally, the National Safety Council have safe cycling tips at www.nsc.org.

Alex White and Dr. Nick Beard Co-Founded Brightplate.

Dr. Ostfeld is the Director of Preventive Cardiology at Montefiore Health System and a Professor of Medicine at Albert Einstein College of Medicine. He has an MD. form Yale University School of Medicine and an MSc. from Harvard School of Public Health. He is a Fellow of the American College of Cardiology.