Many residents of Anguilla are affected by hypertension also known as high blood pressure. Good control of this chronic condition is vital to the prevention of various complications. Exercise in combination with healthy living and medication have been proven to control high blood pressure and lead to fewer life – threatening complications like strokes, heart failure and kidney failure.
Management of hypertension
Good control of high blood pressure leads to reduced complications and healthy living. Adopting a healthy diet, avoiding obesity, regular exercise, using appropriate medications and regular medical check-ups are all vital for the good management of hypertension.
Exercise and high blood pressure
It has been shown by many studies that exercise is one of the keys to lower blood pressure in individuals who suffer from hypertension. Various experts have also shown that regular exercise also boosts the effectiveness of blood pressure medication if you are already being treated for hypertension.
What type of exercise should you do?
There are a variety of exercises that you can do to help lower your high blood pressure. It is important that you find an exercise that you enjoy and try to do this at least twenty to thirty minutes on most days of the week. If you find going to the gym is too expensive then find any activity that gets your heart beating faster than normal. Such activities include dancing, swimming, gardening, hiking, walking, running and many others.
Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. Losing as little as 10 pounds can lower or help prevent high blood pressure if you are overweight.
Talk to your doctor so he or she can determine if this activity is good for you and not harmful.
Start that exercise today
Once you get the ok from your doctor, you can start your exercise routine today. You should start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging as time progress.
If you are new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of gardening, dancing or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.
Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.
Finding the time
Many individuals often complain that they cannot find the time to exercise on a regular basis. For exercise to help lower your blood pressure you must commit to making exercise part of your schedule. It is therefore important that you find a time that works for you. Some of us might need a partner to accompany us during our exercise. Having a companion can increase your chances of being committed for the long term. For those of us who find it hard to get out of the house, you can consider getting some workout apps or DVDs, a mat, and hand-held weights you can use at home.
Beware of limitations
Even if you consider yourself fit and healthy there are some limitations regarding exercise. No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then you should stop immediately and seek medical advices as soon as possible. If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.
Exercise and weight loss
A number of individuals with hypertension are also overweight or obese. It has been shown that if you are overweight, losing at least 10 pounds can help reduce or prevent high blood pressure. To lose weight, it is recommended that you take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories and thus helps in losing weight and helps prevent or control high blood pressure.
Conclusion
It has been shown by many studies that regular exercise can help reduce high blood pressure and even prevent high blood pressure. It is important that those who suffer from high blood pressure take steps to bring their blood pressure under control and help reduce complications some of which can be fatal. If you suffer from high blood pressure, have regular medical check-ups and take steps to eat healthy, exercise regularly and take medications if prescribed.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG, is an Obstetrician/Gynaecologist and Family Doctor who has over thirty-two years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
