Exercise and Hypertension by Dr. LeiLani Vidal in Business Body Contouring
American adults with high blood pressure number around 70 million. This increased pressure, known as hypertension, has been dubbed the "silent killer" because it frequently goes unnoticed and significantly raises the risk of potentially fatal conditions like heart attack, stroke, heart failure, and kidney disease. An easy and affordable technique to detect hypertension is through routine blood pressure readings. Yet, up to 30% of those who are affected are ignorant of their hypertension.
While anybody can develop hypertension, African Americans, middle-aged and elderly persons, obese people, heavy drinkers, women using oral contraceptives, and people with diabetes are more likely to do so.
Blood Pressure Measurement
A blood pressure reading of less than 120/80 mmHg is considered to be normal. The first value, 120, shows the force of the heart's contraction on the artery walls (systolic blood pressure). Diastolic blood pressure is represented by the second number, 80, which represents the force exerted on the artery walls when the heart is at rest (between beats).
Blood pressure and the risk of cardiovascular disease are directly related. In other words, the risk is increased the higher the blood pressure. As a result, different classifications of high blood pressure are used to help choose the best course of action. A systolic blood pressure value between 120 and 139 mmHg and/or a diastolic reading between 80 and 89 mmHg is considered to be "prehypertension."
Blood pressure of 140-159/90-99 mmHg, measured at least twice, is considered to be stage 1 hypertension. Blood pressure >160/100 mmHg is considered stage 2 hypertension.
All people with high blood pressure gain by following the suggestions for lifestyle changes made in the accompanying table.
Exercise and Hypertension
Regular cardiovascular exercise can significantly lower systolic blood pressure and help avoid hypertension.
For the most effect, it is advised that people exercise at a moderate intensity (40–60% of V•O2max) for at least 30 minutes most days of the week, if not every day. Excellent possibilities include cycling, swimming, walking, and low-impact aerobics. Add a circuit-training regimen that focuses on low-resistance, high-repetition activities as your aerobic fitness level rises. New exercisers should ease into an exercise program by starting slow and developing a consistent routine before progressively increasing exercise frequency, intensity, or duration (note: avoid holding your breath when engaging in resistance training as this can lead to rapid increases in blood pressure and heart rhythm abnormalities).
Important: Before starting an exercise program if you have hypertension, speak with your doctor. For people who take blood pressure drugs, which can change how the heart responds to exercise, this is especially important.