As of: March 7, 2024, 1:40 p.m
By: Andreas Beez
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With the right training, blood pressure can be effectively reduced.
Chief physician Professor Martin Halle explains in an interview what is important.
In the fight against the widespread disease high blood pressure, millions of patients swallow tablets.
The medication is important to prevent possible consequences such as heart attack or stroke.
But to a certain extent, blood pressure levels can also be reduced naturally, for example with the help of the right diet.
But regular exercise also plays a key role.
Here Professor Martin Halle explains what is important when training against high blood pressure.
A short workout is possible anytime and anywhere: Professor Martin Halle from the University Hospital Rechts der Isar and his father Dieter.
© PHOTO: TUM/NICKI SCHAEFER
Exercise for ten minutes six times per week helps regulate blood pressure
The good news for anyone who doesn't like sports: you don't have to run a marathon or cross the Alps by bike to keep your blood pressure in check.
“You can also achieve an effect if you train moderately and for a relatively short period of time,” explains Professor Martin Halle, preventive medicine specialist at the Rechts der Isar University Hospital at the Technical University of Munich.
“However, it is crucial that you exercise regularly.” So it is better to train more often and for shorter periods of time than less frequently and excessively – this successful strategy has been confirmed in scientific studies.
“After that, ten minutes of exercise six times per week is more effective than 30 minutes twice a week when it comes to regulating blood pressure.”
Effective, but not excessive: Nordic walking is a great building block for regular training.
© pa / Christin Klose
Just walking, hiking or cycling quickly is enough.
If the weather permits, cross-country skiing, light ski touring or ice skating are also good alternatives for experienced skiers.
The motto: Run without panting so that you stay at the right intensity level.
You have to be a little careful when swimming because the pressure of the water can increase your blood pressure even further.
“Hypertensive patients should therefore discuss their planned swimming training with a doctor beforehand and, if necessary, have their blood pressure adjusted with medication,” advises Halle.
“And very importantly, it doesn’t always have to be just endurance exercise.
Simply sitting against the wall with your knees bent at 90 degrees has also been shown to be extremely effective.
Even if this is only done for one minute three times a day, the effects are as great as ten minutes of endurance exercise.”
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Professor Martin Halle: Through exercise alone, blood pressure can be reduced by ten mmHg
Get off the sofa and into your sports clothes – if you overcome your inner weaker self, you can often benefit from it after just a few weeks.
It is realistic that exercise alone can reduce blood pressure by around ten mmHg.
This is, after all, the same effect that can be achieved with a single medication.
In addition, a few pounds often fall off at the same time, which additionally relieves the strain on the cardiovascular system.
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Cycling not only trains the muscles, but also the blood vessels, says Prof. Martin Halle.
© Photo: TUM
Sport helps to prevent high blood pressure and thus damage to the vascular system
It is well known that sport strengthens muscles and endurance.
But why does it also help lower blood pressure and thus prevent damage to the vascular system?
“When you move, the blood circulates stronger and faster in the body.
It brushes past the vessel walls, thereby promoting their elasticity,” says Halle, explaining the background: “There are two important factors that influence blood pressure: the blood volume and the tension of the vessel walls.
If there is too much blood in the vessels, an effect similar to that of an over-inflated bicycle tire occurs.
The high pressure increases the risk of damage.
If the vessel walls then become more and more rigid - mostly caused by obesity and diabetes - they can no longer absorb and cushion the pressure as well. A possible consequence: the vessel walls react with inflammatory processes and deposits form - especially if increased cholesterol is present .
“In the worst case, these so-called plaques can lead to vascular occlusion.
A fatal chain reaction that can end in a heart attack or stroke, among other things,” says the sports cardiologist.
If the coronary arteries are narrowed, many patients have to undergo surgery - here you can find out which procedures are possible and how they work.
Six tips for more exercise in everyday life
More exercise in everyday life – implementing this resolution is not that easy for many people.
Professor Martin Halle gives seven practical tips.
1.
If you travel by public transport: On the way home from work, get off one stop early and walk.
2.
Take a brisk walk more often during your lunch break - if possible, not only when the sun is shining.
3.
When talking on the phone, stand up and sit against the wall; this lowers your blood pressure and strengthens your muscles.
4.
Take the stairs rather than the elevator.
Walk a floor or two faster so that you get a little out of breath and get your circulation going.
5.
After dinner, take a few steps around the block with your partner or the whole family to actively reflect on the day together.
6.
Use the time in front of the TV to exercise - for example with an elliptical trainer or a stationary bike.
Or even ride a bike in the air during the advertising.
Conversely, “You can train the blood vessels, keep them supple and thus increase their resilience,” reports Halle.
It is important to train moderately and only increase the load slowly.
Otherwise, untrained people run the risk of raising their blood pressure too high.
“One consequence could be that you feel worse after training or the next morning than before,” says Halle.
“That would not only be unhealthy, but also frustrating.”
High blood pressure: It’s a good idea to check with your doctor before you start training
If you want to be on the safe side, you should have your performance checked by a doctor before your first training session.
“Sometimes it can definitely make sense to take a medication first to lower the high blood pressure and thereby avoid excessive training stress - practically a pill as a starting aid,” advises hypertensive patients.
Despite all the necessary discipline, you shouldn't train just for the hell of it.
“Stress and lack of sleep in particular are poisonous for blood pressure,” warns the experienced preventive doctor.
“The increased stress hormones lead to a faster pulse, stronger contraction of the heart muscle and a narrowing of the blood vessels.
All of these factors increase blood pressure.”
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.