Does aerobic exercise lower blood pressure?

For the vast majority of patients with essential hypertension, regular low-intensity aerobic exercise over a long period of time does have a clear effect on lowering blood pressure. However, it is not a panacea, nor is it suitable for everyone. If done incorrectly, it may increase blood pressure and bring risks.

I used to know a 42-year-old Internet programmer. Last year, his physical examination showed that his high blood pressure was 147 and his low blood pressure was 96. He was classified as first-level hypertension. He had no other underlying diseases. The doctor did not let him take medicine immediately, but told him to stay up less late and do 40 minutes of brisk walking or jogging 4 days a week. He gritted his teeth and persisted for three months. Last week, the company's physical examination was retested. His blood pressure has stabilized at 132/84, and even the dizziness he often suffered before has been reduced a lot.

However, not everyone can stabilize their blood pressure by moving. Last month, I accompanied my elderly family member to a community hospital to have their blood pressure measured, and I met Uncle Zhang from the next neighborhood being criticized by the doctor. He was diagnosed with high blood pressure six months ago. He heard people say that exercise can lower blood pressure, so he climbed the 30-story residential building every day. Every time he finished climbing, he felt dizzy and his blood pressure even soared to 165. If he hadn't come to the hospital in time, he almost would have had problems. The doctor said that he has high blood pressure in the elderly and suffers from mild coronary heart disease. If he chooses such a strenuous exercise from the beginning, it will stimulate vasoconstriction and his blood pressure will naturally rise.

To put it bluntly, mild aerobic exercise is like giving a soft massage to blood vessels. Long-term persistence can improve the elasticity of blood vessels and regulate the levels of hormones that control blood pressure in the body. According to current clinical data, people with first-level hypertension who insist on regular exercise for 1-3 months can reduce their systolic blood pressure by an average of 4-9mmHg. This range may not seem large, but it can reduce the risk of stroke by about 10%. The benefits are still very high.

Of course, there are different voices in the academic community. Some studies have pointed out that if it is secondary hypertension - that is, an increase in blood pressure caused by other diseases such as kidney disease and thyroid disease, aerobic exercise alone will basically have no effect. The primary disease must be solved first before blood pressure can be lowered. Blindly relying on exercise to control blood pressure will delay formal treatment. Some doctors also warned that if your systolic blood pressure exceeds 180 and you exercise rashly without taking medication to control your blood pressure within a safe range, you may induce emergencies such as cerebral hemorrhage and myocardial infarction, which are very risky.

If you only have borderline high blood pressure and haven’t reached the point where you need to take medicine, you can try regular exercise first. The intensity doesn’t need to be too high. It’s just enough that you can chat with people normally and you’re not out of breath and can’t speak when you move. You can walk briskly, jog, swim, or do Tai Chi. Just choose something you can stick to. But if you are already taking antihypertensive drugs, be sure not to stop taking them without permission. Exercise is just a way to help control blood pressure. You have to listen to your doctor if you want to adjust the dosage, but don't make fun of your own body.