Dieting and exercise are often the first treatments prescribed for people with mild or moderate high blood pressure (hypertension). A new study published in Archives of Internal Medicine provides further proof that that exercise, especially in combination with weight loss, can help keep high blood pressure under control.

This study divided 133 sedentary, overweight men and women with mild hypertension into two groups. One group cycled, walked or jogged for 30 minutes, three to four times per week while following their usual diet. The second group followed the same exercise routine and also participated in an organized weight loss program. At the end of the six-month study, researchers found exercise alone significantly lowered blood pressure. Those that combined exercise and weight loss, though, showed an even greater reduction in blood pressure and lost an average of 7.8 kg (17 lbs) of excess weight. Among the latter group, 67% of those classified as mildly hypertensive at the start of the study had normal blood pressures after six months.

Hypertension is sometimes referred to as the "silent killer" because it has no signs or symptoms, yet it is a major risk factor for stroke, heart disease, and kidney disease. Some ethnic groups, including people of African descent, are more likely than others to develop hypertension. More men than women have high blood pressure in their early and middle years, but it becomes an ever-increasing problem for women after they reach menopause. But while factors like ethnicity, gender, and age can't be controlled, personal habits are something that individuals can modify, and as this study shows, even modest changes in diet and exercise routines can have a positive effect on blood pressure.

A program of regular physical activity need not be intimidating, since "exercise" can be anything that gets a person moving. The National Heart, Lung, and Blood Institute in the US recommends 30 minutes of exercise on most days, and a brisk walk (3 miles per hour or faster) fits the bill perfectly. Can't walk for 30 minutes? Start with a walk around the block. Too hot to exercise? Walk in the morning to avoid the heat of the day or join an indoor walking program at the mall. Find walking too dull? Any kind of physical activity that gets your heart pumping will do--choose something you enjoy doing. If you don't exercise currently, it is a good idea to check with your doctor before beginning a program. And remember to start slowly and always wear comfortable shoes and clothing.

High blood pressure cannot be cured, but it can be controlled. Medications can help manage the condition, but they're expensive and may have bothersome side effects. The findings of this study-- that weight loss and regular physical activity can help lower blood pressure--should encourage people who struggle with hypertension to get into the exercise habit.