Exercise and Hypertension

As you get older hypertension or blood pressure becomes an issue in your life. This is due to our busy lifestyles. Nearly half of the population over 50 have hypertension. This illness increases the risk of a stroke by 5 times, 3 times for a heart attack and 2/3 times more likely to suffer heart failure!

What makes this disease more dangerous is that nearly a third of the people who do have hypertension, don't know they have it. You don't feel ill or have any pain. But as the years go by, your blood vessels are being severely damaged.

You can control or prevent hypertension. Exercise, lose weight with a beneficial diet regime and reducing salt intake can all have direct affect in preventing hypertension.

Generally keeping healthy by sticking to a low fat diet will help but the nest form of prevention is exercise. Exercise can improve the health of the heart muscles just as it does for your limbs.

Heart and Exercise

People who exercise improve the blood supply to the muscle tissue of the heart. Exercise improves the development of new connections between the damaged and the normal blood vessels.

The heart survives on oxygen and nutrients supplied by blood. A heart attack occurs when the heart muscle doesn't get enough oxygen and nutrients and so begins to die.

Case studies have proven that exercise stimulates the development of oxygen and nutrients to the heart via the blood. It has also been proven that moderate exercise several times a week as opposed to vigorous exercise is more effective in building auxiliary pathways to the heart.

Some researches now believe that exercise is the antidote for heart problems or a protection against hypertension or death. This is not the case. Exercise cannot overcome other risk factors which cause hypertension.

What Causes Hypertension?

It has been known that problems with the kidney are one factor, as well as heredity, obesity and general lack of exercise. Exercise is again key in contributing to lower blood pressure and avoid the risk of developing hypertension.

You should always visit your doctor to discuss health problems. Your doctor will undoubtedly recommend some lifestyle changes which will help you reduce the risk of developing hypertension. Here is a list of recommendations which you should consider carefully before exercising.

1. See your doctor

Before starting any exercise regime you should always consult your doctor. If you change any significant exercise programs, especially if you think it is majorly increased and could possibly cause problems, check with your doctor.

2. Start slow

Always start slow and at a comfortable level of exercise. You will progress gradually and the program will move with your and allow you to increase your activity as you get fitter.

3. Know when to stop

Know when you need to stop. If you are having trouble sleeping or are particularly tired the next day - you are probably overdoing it. Reduce your exercise plan and stay within it. Over-exercising is very dangerous and not necessary.

4. Exercise regularly

Regular exercise is the key - a minimum of 3 times and maximum of 5 times a week will get you the most benefit. To keep your cardiovascular fitness you will need to work out regularly but once you are physically fit, you may be able to work out just once a week to maintain your muscles.

5. Exercise at a rate within your capacity

40-60% capacity produces the optimum benefits for older exercisers.

Hypertension is preventable through exercise which will also lead to weight loss, which is another preventative measure towards reducing your risk of developing the disease.