Blood pressure is the force of blood against the artery walls when the heart contracts and pumps blood throughout the body. Blood pressure readings consist of two numbers: systolic blood pressure (top number) and diastolic blood pressure (bottom number). In adults, normal blood pressure ranges around 120/80 mmHg.
High blood pressure (hypertension) occurs when the pressure of blood in the blood vessels is abnormally high and persists over time. This can damage the heart, kidneys, brain, and especially increase the risk of stroke.
Of the many ways to control blood pressure, jogging is a simple, effective, and easy-to-implement strategy that many people can apply.
Why is regular jogging good for blood pressure?
Jogging is a form of aerobic exercise that stimulates the heart to work more effectively and improves blood flow. When you run, your body is supplied with more oxygen, thereby helping to soften the blood vessel walls and reduce resistance in the circulatory system. This is the factor that helps to reduce blood pressure naturally and safely.
Many studies show that running regularly (an average of 30 to 45 minutes per day) about 4-5 times per week can reduce blood pressure by 5-10 mmHg in people with mild to moderate hypertension.
Running is good for blood pressure through the following 4 mechanisms:
1. Improve cardiovascular function
Running helps the heart contract more strongly, increasing the ability to pump blood effectively. When the heart is healthier, it can pump blood at lower pressure, thereby controlling blood pressure better.
2. Increase flexibility for blood vessels
When exercising, blood vessels dilate to allow blood to circulate better. This regular expansion and contraction help blood vessels to be less stiff, one of the causes of high blood pressure.
3. Lose weight, reduce visceral fat
Being overweight, especially visceral fat, is closely related to high blood pressure. Running helps burn calories, control weight, thereby contributing to lowering blood pressure.
4. Reduce stress and improve sleep
Stress and insomnia are two common factors that cause high blood pressure. Regular running stimulates the brain to produce endorphins (happy hormones) that help improve mood, reduce anxiety, and help you sleep more deeply at night.
How long does it take for running to be effective for blood pressure?
Many people want immediate results, but it is important to understand that the effects of running on blood pressure occur gradually. In most cases, you need to maintain regular running for at least 4 to 12 weeks to see a significant improvement in blood pressure.
Each run should last at least 30 minutes and should not rest for more than 2 consecutive days to maintain stable effects. However, if you are just starting out, listen to your body and increase the intensity gradually.
Safe and effective running tips for people with high blood pressure
These top tips include:
- Warm up thoroughly before running and stretch afterwards to avoid injury and ensure smooth circulation.
- Choose the right running shoes and flat terrain to avoid putting strain on your joints and back.
- Drink plenty of water, especially on hot days or after strenuous exercise.
- Avoid over-running, especially if you are feeling dizzy, tired, or have just eaten.
If you are taking blood pressure medication, consult your doctor to adjust your exercise regimen accordingly.
