| Every cell in an individual's body requires an ongoing | | | | blood pressure by 5-25 mm Hg and diastolic blood |
| supply of blood to deliver oxygen and nutrients and | | | | pressure by 3-15 mm Hg in mild to moderate |
| to remove waste products. This flow of blood | | | | hypertensive individuals. |
| causes a certain amount of pressure to be exerted | | | | When using exercise as a mode of managing |
| on the wall of a person's arteries. | | | | hypertension, follow these key steps: |
| An individual suffers from Hypertension when blood | | | | *Emphasise non weight-bearing activities, as most |
| pressure is determined to be or exceedinga)140 mm | | | | hypertensives are obese or elderly. |
| Hg (millimetres of mercury) systolic (as the heart | | | | *Maintain exercise intensity below 80% MHR. |
| contracts and pushes blood through the arteries) | | | | Evidence exists that exercise intensity above this |
| orb)90 mm Hg diastolic (as the heart relaxes and fills | | | | does not produce beneficial effects on blood |
| with blood)on two or more separate occasions. | | | | pressure. |
| The primary factor of high blood pressure is that it | | | | *Ensure exercise duration lasts a minimum of 20-30 |
| makes the heart work harder and puts greater | | | | minutes. Allow for adequate progression up to 60 |
| pressure on the arteries than is necessary. As a | | | | minutes-which will also help promote weight loss. |
| result the heart may become enlarged and less | | | | *Exercise at least four times per week (although |
| efficient, and the arterial walls may be damaged. Such | | | | exercising everyday is preferable. An acute bout of |
| damage can reduce the flow of blood and oxygen to | | | | exercise will reduce blood pressure for several hours. |
| the kidneys, heart, brain, and eyes, and can lead to | | | | *Warm up for no less than 5 minutes to ensure an |
| blood clots in the narrowing arteries. | | | | appropriate preparation for the cardiovascular |
| It is hardly suprising then that Hypertension ranks as | | | | system. This ensures no sudden changes in blood |
| the most common risk factor for disease of the | | | | pressure. |
| heart, blood vessels and kidneys, including heart | | | | *Cool down for 5-10 minutes to prevent dizziness, |
| failure, stroke, kidney failure, and atherosclerosis. In | | | | light-headedness and fainting. |
| fact, high blood pressure has been found to | | | | *Strength exercises should be prescribed at a |
| contribute to millions of deaths per year worldwide. | | | | low-moderate intensity. You must be able to perform |
| This is of particular concern considering that | | | | 12-20 repetitions. Avoid exercises that require lifting |
| hypertension can be controlled and even prevented. | | | | weights above the head ie. Shoulder press. |
| Factors that can help prevent hypertension, or at | | | | It was thought that only aerobic exercise would |
| least reduce its severity or postpone it include some | | | | reduce blood pressure and that resistance training |
| very basic dietary and lifestyle steps: | | | | with weights would be harmful. However recent |
| Consume less salt (sodium and potassium products), | | | | studies have concluded that resistance and aerobic |
| maintain desirable body weight, moderate the | | | | exercise are equally effective in reducing the severity |
| consumption of alcohol and caffeine, increase calcium | | | | of the condition. |
| intake, engaging in relaxation techniques and most | | | | Lowering systolic blood pressure by a mere 2 mm Hg |
| importantly become physically active. | | | | has shown to reduce deaths from stroke by 6%, |
| While drug therapy has been considered to be the | | | | heart disease by 4% and all causes by 3%. |
| most effective form of treating high blood pressure, | | | | Furthermore, a drop in diastolic blood pressure of as |
| regular exercise has proven to have a lowering | | | | little as 1-3 mm Hg can lower the overall incidence of |
| effect on systolic and diastolic blood pressure. It is a | | | | hypertension in the general public by more than |
| very safe and valuable therapy for many | | | | 20-50%. |
| hypertensive individuals and has many additional | | | | Hypertension is both treatable and preventable. At |
| applications to a healthy and active life. A correctly | | | | Fitcorp Asia, we can design and show you the most |
| designed exercise program may be as effective as | | | | effective and safest exercise program to reduce |
| any drug therapy for some people. | | | | your blood pressure and put you back on track to a |
| Research shows that low to moderate intensity | | | | healthy and active life. |
| (60-80% of MHR) aerobic exercise can lower systolic | | | | |