Does running lower blood pressure
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Summary
10 papers analyzed
These studies suggest that regular running lowers blood pressure across various populations and exercise intensities.
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12 papers analyzed
Yes - 75%
Possibly - 25%
No - 0%
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The Impact of Running on Lowering Blood Pressure
Introduction to Running and Blood Pressure
Running is a popular form of aerobic exercise known for its cardiovascular benefits. One of the key health metrics influenced by regular running is blood pressure. This article synthesizes findings from multiple studies to understand how running affects resting blood pressure (RBP) in different populations.
Running and Resting Blood Pressure in Healthy Adults
Several studies have demonstrated that regular running can significantly lower resting systolic blood pressure (RSBP) and diastolic blood pressure (RDBP) in healthy adults. A systematic review and meta-analysis found that running decreased RSBP by an average of 4.2 mmHg and RDBP by 2.7 mmHg in healthy subjects. This reduction is significant and suggests that running can be an effective non-pharmacological intervention for maintaining healthy blood pressure levels.
Running and Blood Pressure in Hypertensive Individuals
For individuals with hypertension, the effects of running on blood pressure are even more pronounced. The same meta-analysis reported a decrease in RSBP by 5.6 mmHg and RDBP by 5.2 mmHg in hypertensive subjects. However, the extent of the reduction can vary based on exercise intensity and duration. Moderate-intensity running and consistent exercise over time are particularly effective in lowering blood pressure in hypertensive individuals .
Short Bouts vs. Continuous Running
Interestingly, the format of running—whether accumulated in short bouts or performed continuously—also impacts blood pressure. Studies have shown that both short bouts of running and continuous running can effectively reduce RSBP. For instance, one study found that young normotensive/pre-hypertensive men experienced a 6% reduction in RSBP the day after performing either accumulated short bouts or a continuous 30-minute run. This suggests flexibility in exercise routines can still yield significant cardiovascular benefits.
Treadmill Running and Resistance Exercises
Comparing different forms of exercise, treadmill running and resistance exercises both show significant hypotensive effects. A study involving hypertensive white-collar workers found that both treadmill running and resistance exercises reduced systolic and diastolic blood pressure throughout the workday. This indicates that incorporating running into daily routines can help manage blood pressure effectively, even during regular occupational activities.
Low-Intensity Running and Cardiovascular Health
Low-intensity running has been shown to be particularly beneficial for hypertensive individuals. Research on aged spontaneously hypertensive rats demonstrated that low-intensity running significantly lowered blood pressure and improved endothelium-dependent vasodilatation and insulin sensitivity. These findings highlight the importance of exercise intensity in managing hypertension and improving overall cardiovascular health.
High-Intensity Interval Training (HIIT) and Blood Pressure
High-intensity interval training (HIIT), such as the 10-20-30 training concept, has also been effective in reducing blood pressure. Recreational runners who replaced two of their weekly training sessions with HIIT experienced a reduction in systolic and diastolic blood pressure, particularly among hypertensive subjects. This suggests that HIIT can be a time-efficient and effective method for lowering blood pressure.
Conclusion
In summary, running is a highly effective exercise for lowering resting blood pressure in both healthy and hypertensive individuals. The benefits are observed across different intensities and formats of running, including continuous runs, short bouts, and HIIT. Regular running, whether at moderate or low intensity, can significantly reduce both systolic and diastolic blood pressure, contributing to better cardiovascular health and reduced risk of hypertension-related complications.
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