The Benefits of Exercise to Hypertensive Patients

By Pedro Forte ISSA (CFT, SET)
Have you just been diagnosed with hypertension? In an age where some regional hospitals are seeing three strokes in two days, this may be a frightening diagnosis. However, you can embrace exercise and lifestyle changes to assist you in a holistic plan to optimal health.
Exercise and you
It has been scientifically proven that there may be a correlation between a sedentary lifestyle and poor nutrition as it relates to hypertension. “Couch potatoes” are also known to present with a plethora of other NCDs which can be attributed to a sedentary lifestyle and poor nutrition.
So what is High Blood Pressure?
Blood pressure is the force exerted by blood on the walls of the arteries and veins as it courses through the body. It is quite normal for ones’ blood pressure to rise and fall throughout the day as it relates to activity. Blood pressure is recorded as two numbers, the systolic (pressure during a heartbeat) over the diastolic (pressure between heartbeats). For instance, a measurement of 120/80 millimetres of mercury (mmHg) is articulated as “120 over 80.” Normal blood pressure is less than 120/80. People with blood pressure readings between 120/80 and 139/89 are considered to be pre-hypertensive and are likely to develop high blood pressure without preventative measures i.e. exercise and diet.
Hypertension is one of the most common chronic conditions which affect adults around the world. Usually, people around the age of 65 years and over subsequently develop cardiovascular disease. In more recent times, hypertension has showed up in younger adults as well. A cohort study conducted by the National Institute of Child Health and Human Development (NICHD) involving 14,000 male subjects, revealed high blood pressure in 4 % of adults between 20 to 39 years of age.
How to get started
It is very important for all hypertension sufferers to start slowly and progress over time. There is no need to exert oneself with a half hour strenuous run on the treadmill. Instead, patients should take a walk at a reasonable pace as advised by their exercise therapist.
• Be sure to properly warm-up and stretch before beginning the workout
• Exercise with light dumbbells with high repetitions, for example, a minimum between 10-15 repetitions or advised by your therapist.
• Focus on your breathing patterns while exercising, taking controlled breaths and ensuring that you do not hold your breath.
• Do more lower- body exercises; too much over-head exercise will elevate the blood pressure. Other forms of exercise can also be undertaken with the supervision of a certified professional.
A regimen of exercise under the watchful eye of a certified exercise therapist or fitness trainer will invariably result in lowered blood pressure in many, once the nutritional and other variables of a patient are addressed.
Individuals with hypertension are encouraged to exercise as a “mechanism” to lower high blood pressure and this can be achieved with nutritional, lifestyle and other changes. The reduction of stress, the reduction of sodium intake and a reduction of alcohol intake are also critical in achieving goals.
Overall, it is important to receive advice from a certified professional alongside the medical interventions of your primary care physician with a view to reaching optimal health.
Precaution: Never stop the workout suddenly; always remember to decrease your level of activity so that your heart rate returns to normal at rest.
Note: Always remember to first check with your physician before attempting any exercise regimen especially if you were not active for a long time. After a thorough examination and all checks out, you should receive medical clearance to undergo a fitness program.

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