Is it True that Exercise Lowers Blood Pressure?

First let’s take a look at the top 11 health benefits of exercise, many of these you probably haven’t heard of:

1) Exercise calms you down. When you exercise, the body uses larger amino acids to build muscle. With the larger amino acids temporarily occupied, one of the smaller ones, called L-tryptophan, is more free to enter brain cells. L-tryptophan triggers the release of serotonin - a key positive mood regulator. [Another way to help boost your serotonin is by eating foods rich in tryptophan, such as: beef, chicken, eggs, green peas, milk, peanut butter, potatoes, salmon and, the one you’ve probably heard of - turkey.]

2) Exercise helps you get a good nights sleep. The body takes the serotonin, described in #1 above, and also turns it into melatonin. Melatonin is closely tied to sleep patterns. Exercise lets you get the good quality sleep that’s essential for healthy living.

3) Exercise makes you happy. When you exercise, the body releases endorphins – the bodies’ all-natural opiates. These endorphins bind to the same receptors in your brain as man-made drugs, but with zero risk and zero side-effects, (other than feeling great, naturally).

4) Exercise gives you energy. Dr. Patrick O’Connor of the University of Georgia analyzed the data from over 6,800 test subjects. His results, published in the Psychological Bulletin, concluded that more than 90 percent of sedentary people had more energy when they exercised. “More than 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise. It's a very consistent effect,” says O'Connor. Not surprisingly, the study also concluded that the increased energy was more than that from stimulant medications – and had zero negative side effects.

5) Exercise distracts you from stress and gives you a release. One of the biggest contributors to stress is not the stress trigger itself – it’s the recurring conscious – and subconscious – thoughts that come after. When you exercise, it tells your body that it's time to change the subject and move on.

6) Exercise gives you a longer life. People that get regular exercise can expect to live another 5.7 years longer than their sedentary counterparts.

7) Exercise improves immune function. People who get regular moderate exercise get sick about half as often as people who don’t. According to research published in Sports Medicine, “Studies on the influence of moderate exercise training on… …immune function have shown that near-daily brisk walking compared with inactivity reduced the number of sickness days by half over a 12 to 15-week period…”

8) Exercise lowers the risk of falling (or being hurt by a fall). People that exercise have better balance - meaning that they fall less often. Even more, exercise prevents osteoporosis - protecting against broken bones in the event of a fall.
9) Exercise prevents every major disease. Exercise increases HDL “good” cholesterol and decreases triglycerides. This helps prevent the buildup of plaque in your arteries and keeps your blood flowing smoothly - preventing heart disease. Exercise also prevents type 2 diabetes and most types of cancer.
10) Exercise helps you lose weight. Diet alone isn’t enough. In the words of Dr. Michael Murray, “If you want to be healthy and achieve your ideal body weight, you must exercise.”

Last but not least…

11) Exercise lowers blood pressure. Exercise strengthens the heart and cardiovascular system. When the heart is strong, it doesn’t have to work as hard, lowering blood pressure. People that get even moderate exercise can expect to lower their resting systolic blood pressure by around 5 to 10 points. Results like this are in line with many blood pressure medications.

How much exercise do you need? According to the Mayo Clinic, you should get “at least 30 minutes of aerobic activity most days of the week.”

Unfortunately, the reality is that less than 10 percent of Western adults exercise regularly. According to Dr. Carl Caspersen of the Federal Centers for Disease Control in Atlanta, getting the benefits of exercise is something any of us can achieve. ''You don't have to be a marathoner,” says Dr. Caspersen, “In fact, you get much more benefit out of being just a bit more active. For example, going from being sedentary to walking briskly for a half hour several days a week can drop your risk dramatically.''

It’s important to note that everyone’s health needs are different and you shouldn’t start or stop an exercise program without approval from your physician.

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