What is blood pressure and how does running help regulate blood pressure?

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blood pressure

Blood pressure is one of the main vital signs of a person

What is blood pressure?

It represents the pressure of the blood on the blood vessels and decreases from the heart towards the arteries and capillaries and back through the veins to the heart.

AT is usually measured on the left or right upper arm or on the left arm. BP is not constant, but varies from one heartbeat to another, but also during the day, during physical activity, emotional reaction, sleep.

Blood pressure (BP) can be low, normal and high.

Hypertension

Hypertension or popularly speaking – high blood pressure can cause a lot of problems: from strokes, heart attacks, aretic aneurysms, etc.

Even a small increase in BP can damage the health of the whole organism. Normal pressure values are around 115 mmHg for systolic (cardiac) while for diastolic (arterial) 75 mmHg.

The limit “normal” that we probably all know is 120/80.

Hypotension

Hypotension is the opposite, low blood pressure, the effects of which are somewhat less dangerous, such as dizziness, fainting, shock. It can occur due to blood loss, hormonal disorders, some toxins.

Blood pressure classification (for adults of both sexes)
CategorySystolic pressure, mmHgDiastolic pressure, mmHg
Hypothesis< 90or <60
Normal pressure90 – 119and 60 – 79
Prehypertension120 – 139and 80 – 89
Hypertension I level140 – 159and 90 – 99
Hipertenzija II nivo≥ 160and ≥ 100

What happens to blood pressure while running?

Running and other physical activities cause (during exercise) a significant increase in blood pressure, which gradually returns to its original limits after the exercise.

If you have ever run on a treadmill, or ridden an ergo-bike in a load test, you will know that your pressure also changes – cardiac – systolic, so for example for 100w of load you can have a systolic pressure of 200 mmHg, but this is less common. , and anything above 220 mmHg is unacceptably high and requires the use of drugs to lower blood pressure.

During walking and running, in healthy individuals, diastolic (arterial) pressure must remain the same or decrease, due to better blood flow through the entire system.

Prevention of hypertension

Prevention of hypertension depends on many characteristics, on current blood pressure, changes in organs, e.g. retina, kidney, heart, then the risk of cardiovascular disease. Pressure monitoring should be done before starting anything, and the measures that can be taken in prevention are the following:

  • Physical activities such as walking, jogging, ie aerobic exercises are the first degree of prevention of mild or moderate hypertension. Simpler, slower activities have a better positive effect than intense stronger exercises. Some individuals achieve the desired effect with physical activities, but for those with a stronger form of hypertension, it is still necessary to work with medication.
  • Reducing sugar and salt intake. In addition to binding water in the body, it also raises BP, so avoiding salt achieves the effect of lowering pressure, but only in approximately one third of the population.
  • A change in the diet in which the emphasis should be placed on foods based on vegetables and fruits and dairy products with a reduced percentage of fat, with an increase in calcium and potassium intake, which reduces the impact that is real.
  • Alcohol and smoking cessation. Tobacco and alcoholic beverages always raise the systolic pressure immediately after consumption, and abstinence also prevents the side effects of hypertension.
  • Avoiding stress, various relaxation techniques, meditation, simple landscaping, avoiding noise and too-dark or too-light rooms.
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