Hypertension: how much exercise and for how long

Most exercise recommendations for hypertensive patients suggest a duration of 20–60 minutes of low- to moderate- intensity cardiovascular exercise (40%– 70% VO2max) performed three to five times a week (Wallace 2003). The results of several studies confirm that low- to moderate-intensity training is just as efficient in lowering BP as high-intensity training (>70% VO2max) (Halbert et al. 1997). An individual’s fitness level may play a central role in determining optimal intensity. A recent study of 49 middle-aged men with normal-high (SBP = 130–139; DBP = 85–89) to stage 1 hypertension (SBP = 140–159; DBP = 90–99) randomly assigned to a light or moderate (40% or 60% VO2max) exercise protocol found that lower-intensity exercise led to more reductions in BP in the older, less fit subjects, whereas moderate-intensity exercise was more effective in the physically fit men (Pescatello et al. 2004b).

Although more research is needed to better specify the optimal intensity, the general guidelines of moderate-intensity exercise for 30 minutes or more on most days of the week are appropriate for successfully lowering elevated BP levels. The good news is that moderate-intensity exercise programs can be readily implemented and are easily maintained for many populations. In addition, they impart less musculoskeletal injury for previously sedentary populations, who are not accustomed to vigorous physical exertion.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month