Understanding Hypertension

High blood pressure, also known as hypertension, is a serious health concern, especially when exercise takes a back seat and calorie-rich foods are plentiful. Many of us know the importance of managing high blood pressure, but did you know that exercise plays a crucial role?

Being physically active not only helps control your blood pressure but also aids in weight management and strengthens both the heart and lungs. A healthy weight, a strong heart, and overall well-being contribute positively to blood pressure control.

The type of exercise you engage in, particularly its intensity (how hard you exercise) and frequency (how often you exercise), is essential.

Here’s the good news: you don’t need to do an excessive amount. Being moderately active, such as walking briskly, is beneficial if done regularly for a total of 30 minutes or more at least five days a week.

So, how can you determine what moderate intensity for physical activity feels like? Here’s a simple guide:

• If you can easily carry on a full conversation while exercising, you may not be working hard enough.
• If you can sing while exercising, your intensity is likely too low.
• If you become out of breath quickly or feel strained and need to stop to catch your breath, you are working too hard.
• If you can chat, but struggle to maintain a lengthy conversation, your intensity is likely just right.

By keeping these guidelines in mind, you can effectively manage your blood pressure through regular physical activity.

For overall health benefits for your heart and lungs, be sure to participate in moderate aerobic exercise regularly. Here are some guidelines to exercise in a safe and effective range:

• Get a total of at least 150 minutes of moderate intensity aerobic exercise each week (that’s 2 hrs and 30 minutes in a week.)
• Your weekly physical activity time can include 30 minutes/day for at least 5 days/week.
• Don’t forget to include stretching exercises daily.
• Also include strengthening exercises at least 2 times/week.

When trying to combat high blood pressure, consider following these seven strategies:

1. Maintain a Healthy Weight. If you’re overweight, achieving and maintaining a healthy weight is crucial for managing blood pressure. Consult your physician for advice. To attain this goal, try the following: limit portion sizes of meals and snacks, and reduce your intake of high-calorie foods. If you consume the same number of calories as you burn each day, you’ll maintain your weight. Eating fewer calories than you burn will promote weight loss, which can help lower blood pressure if you are overweight.
2. Eat Heart-Healthy Meals. Plan your meals with your heart in mind. Choose a diet rich in fruits and vegetables, and avoid foods high in saturated fats and cholesterol.
3. Reduce Salt Intake. Salt, or sodium, can elevate blood pressure. For personalized guidelines, check with your physician or nutritionist. In general, aim to limit your sodium intake to no more than 2,400 mg per day, which is about one teaspoon of salt.
4. Practice Moderation with Alcohol. If you consume alcohol, do so in moderation. The recommended limit is no more than two drinks per day for men, and one drink per day for women.
5. Increase physical activity. Exercise is essential! If you currently exercise very little, start slowly and work up to at least 30 minutes of moderate-level activity each day, such as brisk walking or bicycling.
6. Quit Smoking. Research shows that smoking increases the risk of developing heart disease, stroke, peripheral arterial disease, and various forms of cancer.
7. Consult your doctor. Stay informed about your blood pressure readings and their implications for your health. Always take your medications consistently, as prescribed by your doctor.

If your daily routine involves long hours of sitting at a desk and using many labor-saving devices, you might unintentionally fall into a pattern of inactivity. Make the right choice and schedule an evaluation with us. We can help identify exercise do’s and don’ts while structuring the most suitable exercise program for you.

Taking charge of your health is the best decision you can make. The choice is yours.

Call us today to start your journey towards a healthier you!