Did you know that according to the World Health Organization adults should do at least 150 to 300 minutes of moderate to intensity activity per week? According to its guidelines, those are the minutes needed to lead an active and healthy lifestyle. Another alternative is to do 75 to 150 minutes per week of vigorous-intensity activity, such as running, swimming, or any sport [1].
Exercise, such as running, has proven to be an important part of our daily life because it helps us achieve overall wellness, both physically and mentally. There are many reasons people take up any kind of exercise, whether it’s to meet certain fitness goals, as a hobby, or to improve their health by losing weight.
The benefits that can be achieved through exercise vary according to the type of activity you choose to participate in, such as yoga, resistance training, cardio workouts, or running. But one thing’s for sure, leading an active lifestyle not only helps us get and stay in shape, but it also decreases our chances of developing illnesses.
An inactive lifestyle is often “associated with higher mortality, coronary artery disease, hypertension, and stroke” [2] and many bariatric patients often struggle with high blood pressure are exposed to these conditions. At LIMARP®, we offer physical activity routines to our patients as part of our integral bariatric treatments.
Our team of doctors review your medical history and talk with you about which type of exercise is best for you and your needs. In this article, we’ll discuss high blood pressure, how running can help you lower it, and some of the other benefits this exercise brings.
Before going any further, we recommend that you start slow if you’re recovering from an injury or any type of surgery. You can try walking or jogging first to avoid sustaining any injury or sprains, especially if you’re starting at a beginner level.
What Causes High Blood Pressure?
By definition, blood pressure is the measure of force against the artery walls as the heart pumps blood. There are two different types of readings:
- Systolic: The maximum pressure during a heartbeat.
- Diastolic: The minimum pressure during a heartbeat.
Normal blood pressure is considered 120 (systolic) over 80 (diastolic). Any reading over 140/90 is considered high blood pressure. Blood pressure is a great indicator of overall health because if it’s high, it can lead to heart problems and when it’s too low, it can cause dizziness, fainting, and deprive the body of oxygen, leading to heart and brain damage.
There are many risk factors for high blood pressure and some of them are manageable [3], such as:
- Smoking
- Processed foods
- Drinking too much alcohol
- Being overweight
- Not exercising
Other risks factors that are not as manageable are:
- Diabetes
- Kidney disease
- Having family with high blood pressure
Each patient’s case is different and if you have high blood pressure, you should contact your doctor to see which is the best solution for you in order to lower it. For some, running or any other type of aerobic exercise may be a possible, drug-free option to help with high blood pressure. However, keep in mind that running is not recommended if you have a chronic health condition, or feel pain or discomfort in your chest, jaw, neck or arms during activity, among others.
Running to Lower Blood Pressure
Once your doctor approves your physical activity routine, you can start incorporating a running schedule into your daily life. If you’re a beginner, we suggest you start brisk walking or jogging, until you build enough endurance to go on short or long runs; taking it slow can also keep you from hurting yourself or worsening your condition.
Any kind of aerobic exercise is great for lowering blood pressure because you perform repetitive and rhythmic movements which get your heart, lungs, blood vessels, and muscles working. And when it comes to running, you use the large muscle groups of your body, like those in your legs, shoulders and arms [4].
Keep in mind that, just like with any other exercise, consistency is key and you should start seeing noticeable results or differences in your blood pressure in the first three months and as long as you continue running. A 2020 sports study concluded that “running regularly decreases blood pressure, but the changes in subjects with hypertension may differ depending on exercise intensity or total exercise time. Therefore, running regularly at moderate intensity and at a restrained volume is recommended to lower blood pressure in subjects with hypertension.” [5]
Some of the ways you can keep track of your blood pressure while running is by using a fitness tracker. You can buy them or download apps on your phone to observe your levels, and although they’re not completely accurate, you can use the readings as a guide to see any signs of improvement. They can also be helpful as proof of progress whenever you visit your doctor.
You’ll notice that when you start running or pick up the pace while jogging, that your blood pressure levels will rise, but this is normal because of the push of oxygen-rich blood throughout your body due to the increased blood demand from the muscles. This means that your heart pumps blood faster around the body, pushing a larger volume of blood into the blood vessels. Because the arteries can’t expand to accommodate the extra blood, your blood pressure will temporarily rise.
While this temporary rise is normal, it’s important that you listen to the cues your body gives you when you start pushing too hard and to stop at any sign of pain or dizziness.
Running After Bariatric Surgery
There are some cases in which bariatric surgery is needed to improve the patient’s blood pressure or it can simply improve after they underwent any procedure to address other issues. After having surgery, your doctor will provide a set of postoperative instructions that will ensure that your recovery process goes on smoothly; one of those indications is to exercise regularly to maintain your new weight and avoid gaining what you lost during your surgery.
Exercise after weight loss surgery should start gradually after 2 to 4 weeks, depending on the type of surgery and if there were any complications. After evaluating you, your doctor will be able to determine when you can start running again and, as we have mentioned before in this article, they will likely suggest that you start small by taking short walks or jogs.
For more information about exercising after bariatric surgery, we invite you to read the following article or to schedule an appointment at our Tijuana clinic.
Contact Us to Learn More
If you suffer from high blood pressure and want to know if running is the right exercise for you, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.
Bibliography
[1] “Physical activity.” https://www.who.int/news-room/fact-sheets/detail/physical-activity (accessed June 20, 2022).
[2 ]” Running and jogging – health benefits”. https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits (accessed June 20, 2022).
[3] “Managing high blood pressure”. https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-blood-pressure#what-causes-high-blood-pressure– (accessed June 20, 2022).
[4] “Exercise, physical activity and your blood pressure”. https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity/ (Accessed June 21, 2022).
[5] Igarashi Y, Nogami Y. Running to Lower Resting Blood Pressure: A Systematic Review and Meta-analysis. Sports Med. 2020 Mar;50(3):531-541. doi: 10.1007/s40279-019-01209-3. PMID: 31677122.