What exercise for High Blood Pressure?

I've spent the last 12 months exercising regularly, primarily strength training focus with some cardio.  I've managed to drop 20 lbs to get my weight and body fat% into healthy ranges.  When I started, I was told by my doctor that my blood pressure was borderline high.

Now I've learned that my bp is officially "High".  I want to avoid escalating levels of medication.  Should there be a different focus, between cardio and strength training regimines to address metabolic health problems such as this?  In other words, does cardio help reduce blood pressure as effectively as strength training?

I've read many articles citing exercise as a key to controlling blood pressure and other health factors.  Just wondering if anyone knows more on this subject since just exercising "more" has not done the trick for my blood pressure.  Thanks.

I, too, have borderline HBP.  More than anything, you're going to want to look at your diet.  Clean up what you consume and ensure there is very little to NO added SALT!  (bad, Bad, BAD)  Take a google at the DASH "diet".  This is what my doctor recommended for me.

MJ

From MayoClinic.com:

http://www.mayoclinic.com/health/high-blood-p ressure/HI00024

"Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure."

Sounds like adding more cardio will help. 

2 years ago, my blood pressure was usually around 145/90, and I started doing 60 minutes of cardio 3x a week, and it is now around 115/70.  It also had the additional benefit of lowering my cholesterol from 220 or so to 170 or so. 

When exercising(weights) do not press anything overhead, don't grip anything to tight(a tight grip will spike blood pressure) and make sure to get enough rest between sets.  Stay away from caffeine as well.

the national academy of sports medicine claims that "low to moderate cardiorespiratory exercise has been shown to be just as effective as high-intensity activity in reducing blood pressure."  nasm also recommends "lighter weight" and "higher repetitions" (like circuit training), erring on the side of caution when it comes to blood pressure spikes. 

i'm not saying i agree, but i'm also not an expert.  nasm is an organization that has a lot more clout w/in the sports industry that i do.  i wish you much luck.

Hi Again.  Thanks to everyone for the helpful advice. 

I was aware of the DASH diet and sodium impact on hbp -- I don't even own a salt shaker, and have completely revamped my diet to focus on whole, clean, home-cooked foods over processed stuff, but I have not tried to follow that plan specifically.  I'll have to give that a shot.

Thanks PJ - 60 minutes of cardio 3x/week is great --   I've generally tried to stay under 30 minutes 3x/week; typically less cardio than that esp. when my weight starts falling below maint.  I tend to shed more pounds than I want to when I do a lot of cardio.  But my cholesterol runs high too.

I too have read recommendations similar to the Mayo article, which actually prompted my question.  The most common advice in this forum holds that strength-training provides more fitness benefit than cardio - even suggestions that people can get by without doing specific cardio exercise since strength work can provide the same benefits.  The article caused me to wonder if health concerns like hbp or cholesterol required different exercise modes.

I'd never read anything about grip pressure related to hbp, thanks for the insight - I'll research further.  I'll definitely take a look at the NASM material too.  Great stuff.

Most advice around hbp seems to infer that the condition is largely related to being overweight -- thus any kind of exercise will help toward weight-loss -- therefore any kind of exercise is good.  However, as recommended by my doc, I've achieved a healthy weight, but that hasn't resulted in a healthy bp.  This is the main reason for my confusion, and I'm trying to understand whether I can improve it by modifying my routines.

I guess I'll have to do a little more research on the subject.  Most of what I've read suggests, and as you folks have kindly pointed-out, that a balance between strength and cardio work is required.  How to define/achieve that balance, via circuit training or otherwise is still not clear to me.

Happy holidays to all!!!

Original Post by tommywantwingy:

-------Stay away from caffeine as well.

 I've never heard caffine can affect BP. Is this true? Anyone out there with more info? I drink about 4 cups a day.

Original Post by miket53:

Original Post by tommywantwingy:

-------Stay away from caffeine as well.

 I've never heard caffine can affect BP. Is this true? Anyone out there with more info? I drink about 4 cups a day.

This is true...though it causes elevated BP temporarily.  It does not cause "prolonged" HBP.  In other words, if you have 3 cups of coffee, then get your BP checked within an hour or 2, there likely will be a spike.  My nurse recommends that I do not drink coffee prior to any BP tests.