Any physical activity can cause your blood pressure to go up, whether it’s intensive running or light exercises. However, this effect is only temporary and your blood pressure should slowly go back to normal once you have rested.
How do you know if your blood pressure after exercising is still normal? Is it supposed to return to normal quicker or slower? Let’s find out!
Normal blood pressure
According to NHS, normal blood pressure is ideally between 90/60 and 120/80. Anything lower than 90/60 is considered as low blood pressure and a reading of 140/90 is considered as high blood pressure.
As you can see, blood pressure is measured using two numbers: systolic and diastolic blood pressure. Systolic blood pressure refers to the top number on the reading. It measures the force of blood against your artery walls as your ventricles contract.
On the other hand, diastolic blood pressure refers to the bottom number on the reading. It measures the force of blood against your artery walls as your ventricles relax. You can monitor your blood pressure at home using easy-to-read digital devices like those from www.raycome.com.
Blood pressure after exercising
Any physical activity can increase your blood pressure. This is a normal response to the increased blood demand from the muscles, and your heart must pump faster in order to meet this demand. However, this effect is often temporary and your blood pressure should return to normal after resting.
It is said that the quicker your blood pressure returns to normal, the healthier you probably are. Active people who constantly exercise have strong, healthy hearts that are more efficient at pumping blood. As a result, their blood pressure is often under control even after a rigorous workout session.
On the other hand, living a sedentary lifestyle without exercise puts you at a greater risk for heart diseases. Since your heart isn’t used to pumping a lot of blood, doing any physical activity will leave you feeling out of breath quicker.
It’s normal for blood pressure to increase during and after exercise. However, drastic spikes and drops while exercising are not normal. This could be a sign of an underlying medical condition such as hypertension.
Best time to check blood pressure
Monitoring your blood pressure at home will help you take care of your health better. It’s important to know how and when the best times to check your blood pressure are in order to get accurate results.
If you just finished running or working out, wait until after an hour before measuring your blood pressure. This will ensure that your blood pressure has returned to its resting state and you won’t get spiked readings.
If you are diagnosed with hypertension, it’s important to check your blood pressure at the same time each day. The best time to do this is when you wake up—about 30 minutes after getting out of bed, before having your morning coffee.
If you are taking medications for hypertension, the best time to check your blood pressure is before taking your medicine. This will give you the most accurate result and show if the medicine is working well.
Blood pressure complications while exercising
Whether you have hypertension or not, exercise is one of the best ways to control high blood pressure. However, you should pay attention to these complications:
Spikes in blood pressure
A dramatic spike in your blood pressure after exercising could be a sign of having hypertension or cardiac disease. If your blood pressure reaches 180/120, seek medical help immediately since this can be a sign of stroke or heart attack.
Drops in blood pressure
Slight drops in your blood pressure are normal while exercising, but plummeting blood pressure is something that you must monitor closely. If you’re experiencing this, you might be at risk for hypertension and cardiac disease.
Exercises to control blood pressure
If you have high blood pressure, it’s not a reason to be disheartened—it’s an even bigger reason to exercise. You can try light exercises at first then gradually progress to intense workouts as your body adjusts. It’s best to consult your physician so they can recommend exercises that are ideal for your condition.
Here are a few tips when exercising:
Do a warm-up before starting your workout routine. It prepares your body by raising your body temperature and increasing blood flow to your muscles. Warming up also decreases muscle soreness after working out.
Healthy people are advised to exercise for as long as 30 minutes per day. These exercises don’t have to be strenuous. They can be a mix of daily activities like biking, raking your lawn, and even sexual activity.
Exercise slowly but consistently to build up your endurance.
Don’t halt your physical activity abruptly. Do cool-down period and gradually stop exercising.
Choose physical activities that you enjoy. Whether it’s jogging with your partner, walking with your dog, or having yoga with your friends, it’s important to have fun while exercising.
In addition to exercise, you should also make other lifestyle changes such as eating a healthy diet, quitting smoking, and reducing your alcohol consumption.
Your blood pressure will rise after any physical activity—it’s a normal response to your body’s increasing demand for oxygenated blood. However, you should be on the lookout for extreme drops or spikes in your blood pressure. You can regularly monitor your blood pressure at home and consult a doctor if you notice these symptoms.