Wellness Articles

Exercise and High Blood Pressure

Wellness Index

Many people have high blood pressure. Yet these individuals don't seem sick, so the dangers of high blood pressure may not always be taken seriously. And a person can have high blood pressure and not know it. That’s why it’s often called the "silent killer." High blood pressure is a serious medical condition.

High blood pressure, or hypertension, is one of the leading causes of premature death in North America. It can put a constant strain on a heart and weaken arteries. High blood pressure can also loosen deposits of fatty plaque on the arterial walls. If a piece of this debris becomes lodged in a coronary artery that’s been narrowed by atherosclerosis, it can cause a heart attack. Similarly, a blockage in an artery that leads to the brain can result in a stroke. Fortunately, high blood pressure is almost always controllable.

The Exercise Link

One of the best ways to control high blood pressure is regular physical exercise. Active people tend to have lower blood pressure because exercise strengthens their cardiovascular system. Aerobic exercises, such as walking, bicycling, playing volleyball, swimming, jogging, dancing, or hiking, have long been linked with lowering high blood pressure.

Weights Work Too

Even a moderate program of weight training has been shown to be helpful for hypertensive people. Even though the effort of lifting weights may cause blood pressure to rise slightly, if done correctly, weight training does not increase blood pressure to dangerous levels.

The best weight training program for hypertensive people is lifting light-to-moderate weights using a number of different machines and moving quickly from one to the other. One study showed that such a program combined only with aerobic exercise had the same benefits as aerobic exercise combined with anti-hypertensive drugs. The drugs offered no added benefit to those patients who trained regularly with weights. Several other studies have backed up the benefits of weight training for hypertensive men, women, and children.

You Have All the Weapons You Need

So, if you practice aerobic exercises or aerobics plus weight training, you're doing a lot to reduce your risks from high blood pressure. Consult your physician before beginning any exercise program, especially if you are over 40, are being treated for a medical problem, or have a history of heart disease. And follow these other tips to reduce high blood pressure:

• Stop smoking.

• Avoid foods high in saturated fats and cholesterol.

• Cut down on sodium in your diet.

• Restrict your use of alcohol.

• Use relaxation techniques to manage life's inevitable stresses.

• And take prescribed medications.

By following these guidelines, you'll keep high blood pressure in check.

Special Note

It's important to remember to keep breathing, no matter what type of exercise you do. But this is especially important during weight training exercises. Remember to inhale during the resting phase of the exercise, and exhale during the lifting or working phase. Never hold your breath when lifting weights (or anything else, for that matter).

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