High blood pressure, also known as hypertension, is the most common cardiovascular disease.
Blood pressure refers to the force of blood pushing against artery walls as it courses through the body. Like air in a tire or water in a hose, blood fills arteries to a certain capacity. Just as too much air pressure can damage a tire or too much water pushing through a garden hose can damage the hose, high blood pressure can threaten healthy arteries and lead to life-threatening conditions such as heart...
A solid body of evidence shows that men and women of all age groups who are physically active have a decreased risk of developing high blood pressure. Findings from multiple studies indicate that exercise can lower blood pressure as much as some drugs can. People with mild and moderately elevated blood pressure who exercise 30 to 60 minutes three to four days per week (walking, jogging, cycling, or a combination) may be able to significantly decrease their blood pressure readings.
Blood Pressure, Breathing, and Stress Management
Blood pressure increases when a person is under emotional stress and tension, but whether or not psychological interventions aimed at stress reduction can decrease blood pressure in patients with hypertension is not clear.
Nevertheless, recent studies suggest that ancient relaxation methods that include controlled breathing and gentle physical activity, such as yoga, Qigong, and Tai Chi, are beneficial. People with mild hypertension who practiced these healing techniques daily for two to three months experienced significant decreases in their blood pressure, had lower levels of stress hormones, and were less anxious.
The results of a recent small study suggest that a daily practice of slow breathing (15 minutes a day for 8 weeks) brought about a substantial reduction in blood pressure. However, these findings need to be confirmed in larger and better-designed studies before these ancient healing techniques are recommended as effective non-pharmacological approaches to treating hypertension. Still, possible benefits, coupled with minimal risks, make these gentle practices a worthwhile activity to incorporate into a healthy lifestyle.
Note: It is important that inactive older people or those with chronic health problems be evaluated by their doctor before starting a program of any physical activity, including Tai Chi, Qigong, or yoga.