EXERCISE AND HYPERTENSION
Many Americans seem to be living in a way that causes high blood pressure, also called hypertension. As time goes on, things get worse. Hypertension affects almost half of all older Americans. People with this disease are 5 times more likely to have a stroke, 3 times more likely to have a heart attack, and 2 to 3 times more likely to have heart failure.
The problem with this disease is that almost a third of people with it don’t know they have it because they don’t feel any pain. Over time, though, the force of that pressure hurts the inside of your blood vessels.
But experts say that high blood pressure is not a given. Hypertension can be prevented by eating less salt, eating a healthy diet, losing weight, and working out.
Getting rid of bad habits and eating a low-fat diet will help, but exercise is the most important thing you can do. And in the same way that exercise strengthens and improves the muscles in the limbs, it also improves the health of the muscles in the heart.
Heart and Exercise
Exercise causes new connections to form between blood vessels that aren’t working well and those that are almost fine. This means that people who exercise get more blood to all the heart muscle tissue.
In a “myocardial infarction,” an area of the heart is damaged and needs blood to heal. In a heart attack, the heart muscle, or myocardium, doesn’t get enough oxygen and other nutrients, so it starts to die.
Because of this, and after much careful thought, some researchers have found that exercise can encourage the heart to make these life-saving detours. One study also found that doing moderate exercise a few times a week is better for building up these secondary pathways than doing twice as much very intense exercise.
Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered from hypertension and exercise cannot overcome the combination of other risk factors.
What Causes Hypertension?
Sometimes abnormalities of the kidney are responsible. A study also identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.
If you think that is what he will do, try to contemplate this list and find ways to incorporate these things into your lifestyle and start to live a life free from the possibility of developing hypertension. But before you start following the systematic instructions, reviewing them before getting into action would be better.
Exercise and Hypertension – Advice
See your doctor
It’s wise to see a doctor while planning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.
Take it slow
Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.
Know your limit
Determine your safety limit for exertion. Use clues such as sleep problems or fatigue the day after a workout to check whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.
You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.
Exercise at a rate within your capacity
The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.
Indeed, weight loss through exercise is an excellent starting point if you want to prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension and losing weight decreases the risk.
Find more about exercise and hypertension guidelines.
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