Hypertension and Exercise
10,000 Steps a Day Campaign : Hypertension and Exercise
Frequently in exercise should be part of your daily regime to bring those hypertension numbers down
If there was a single pill that could control weight, reduce the risk of desease,boost energy, enhance mood,promote better sleep and improve your sex life, what would you do?Probably beat down your doctor’s door to find out how you can get hold of it, right?
Such a pill doesn’t exist, but there is one other thing that gives you each and every benefit listed above: EXERCISE!
Hypertension and Exercise Everyday: Profit For Your “Investment”
Regular exercise helps lower hypertension by strengthening the heart. This means your heart can pump more blood with less effort, leading to decrease force against the artery walls. Overall, this helps lower your hypertension reading.
If you have good hypertension numbers in meter reading, exercise can help this reading stay longer as you live old. In hypertensive individuals, the impact of regular exercise on lowering systolic hypertension can be significant enough to be comparable to that of some hypertension medications.
You need to exercise regularly for at least a couple of months before you will see its positive effects for on your hypertension. You must continue with this regime in order to continue seeing the benefits.
hypertension benefits most from aerobic exercises. You’re probably thinking about high-cut leotards and leg warmers, but aerobic exercises is basically any physical activity that raises your heart and breathing rates. The best part is that you don’t need to go to a gym to do aerobics exercises,: plenty of home activities also count.
-Household chores, eg, mopping the floor, ironing or cleaning.
-Walking and jogging
Try to set aside 30 minutes every day for exercise. The intensity of the work-out can be to your liking and your fitness level at the beginning, but aim for moderate-intensity activity as your fitness increases. If you are now swopping the sofa for a pair of sports shoes, remember to start slow in order, to minimise any risk of injury. Ideally, your exercise programme should include these three phases.
Some stretching and range -of-motion activities helps your body adjust from rest to exercise. You can then ease into the exercise activity.
Following on from the warm-up, the conditioning phase is where you engage in exercise. Calories are burned as your heart rate and breathing increase .Keep an eye on these to make sure you don’t overdo it.
Slowly decrease the intensity of your exercise activity to allow your heart rate and breathing to return to their resting states. Don’t stop immediately. You can finish up with some of the same stretching moves from your warm-up.
Apart from scheduled exercise, you can also pepper in more physical activities to your daily routine by taking the stairs instead of the elevator, or walking over to a colleague instead of telephoning the person in the office.
A good way to track your daily exertions is by using a pedometer. This small device is clipped to waist(much like pager) and tracks the number of steps you take over a period of time. The recommendation is to walk 10,000 steps a day in order to gain the benefits of exercise, eg, better hypertension and blood glucose control.
Naturally, this figure may not be reallistic for the elderly or for those with certain health conditions. So, these individuals may aim for a smaller number of steps based on their doctors’ recommendations.
Monitoring your progress
If you are already checking your hypertension at home, you can also monitor the impact of exercise on your results. Just remember to check your hypertension before you exercise, or wait at least an hour after exercising.