Evidence for aerobic exercise
Hypertension is highly prevalent and poses a risk for cardiovascular and renal diseases. A meta-analysis (study that integrates and analyzes multiple studies) has been published that verified the effects of aerobic exercise.1. Cao L and Li X (authors) searched a database of scientific articles up to July 2018 and ultimately selected 14 studies that met their criteria.
The results showed that blood pressure was significantly lower after 8 weeks of aerobic exercise. Heart rate was also significantly lower.
Exercise intensity and duration
How much aerobic exercise should I do as an outpatient? I get this question, but normally it would be best to monitor your heart rate and exercise consciously with an exercise prescription. Additionally, the American Heart Association (AHA) recommends at least 20 minutes of moderate-intensity exercise at least three times a week. However, there is no strong evidence base for recommendations regarding exercise intensity. Speaking from experience, if you set your goals too high, you'll end up feeling sluggish for three days, so to make it a habit, it's best to maintain an exercise intensity and duration that you can continue even for a short period of time. For those who are not good at exercise, and for those who are just starting out, we would like to help create an environment that allows them to continue having fun.
References
- Cao, L, Li, X, Yan, P, et al. The effectiveness of aerobic exercise for hypertensive population: A systematic review and meta-analysis. J Clin Hypertens. 2019; 21: 868–876. https://doi.org/10.1111/jch.13583