The American Heart Association (AHA) has released a statement urging doctors to advise healthy adults with slightly high blood pressure or cholesterol to become more active.
This approach includes doctors writing “exercise prescriptions” for individuals with mild elevations in blood pressure and cholesterol, focusing on lifestyle changes to improve health without immediate reliance on medication.
The recommendation is significant, given that approximately 53 million adults in the United States—around 21% of the population—have slightly high blood pressure.
This is characterized by a systolic blood pressure (the upper number in a reading) between 120 and 139 mmHg, or a diastolic blood pressure (the lower number) between 80 and 89 mmHg. In addition, about 71 million adults, which is roughly 28% of the population, have slightly elevated cholesterol levels, with “bad” LDL cholesterol readings above 70 mg/dL.
Current medical guidelines suggest that people with these slightly high levels, who are not considered at high risk for heart disease or stroke, should focus on lifestyle improvements.
These improvements include regular physical activity, maintaining a healthy weight, eating a balanced diet, quitting smoking, and reducing alcohol consumption. The AHA’s statement highlights physical activity as a key component in managing these mild health issues.
During regular health check-ups, doctors are encouraged to discuss exercise habits with their patients, suggesting activities that they enjoy and helping them set realistic goals. The idea is to make exercise a natural part of their daily routines.
For instance, walking more often, using stairs instead of elevators, or joining community fitness programs can all make a difference. Doctors may also connect patients to health coaches or community centers to support their progress.
Research shows that increasing physical activity can significantly impact health. Regular exercise can lower blood pressure by an average of 3 to 4 mmHg and reduce LDL cholesterol levels by 3 to 6 mg/dL.
Furthermore, people who are physically active have a 21% lower risk of developing cardiovascular diseases and a 36% lower risk of dying from heart-related conditions compared to those who are inactive.
Federal health guidelines recommend that adults get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. This should be paired with at least two days of strength training exercises.
Moderate activities can include brisk walking, cycling, or swimming, while vigorous activities might involve running or aerobic classes. The key, according to the AHA, is consistency and making physical activity a regular part of life.
Even small changes can make a difference. The AHA emphasizes that adding just five to ten extra minutes of movement each day can have real health benefits. The idea is to build up gradually and celebrate small victories, like choosing to walk to the store instead of driving or taking the stairs more often.
The study, led by Bethany Barone Gibbs and published in the journal Hypertension, underscores the powerful role that physical activity plays in controlling mild elevations in blood pressure and cholesterol. The findings suggest that exercise can be a first step in managing these health issues, potentially preventing more serious conditions down the line.
By adopting an active lifestyle, many people with mild blood pressure or cholesterol issues may avoid the need for medications and reduce their risk of heart disease.
If you care about blood pressure, please read studies about how diets could help lower high blood pressure, and 3 grams of omega-3s a day keep high blood pressure at bay.
For more health information, please see recent studies about how tea and coffee influence your risk of high blood pressure, and results showing this olive oil could reduce blood pressure in healthy people.
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