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How Does Exercise Help Your Hypertension?

Do you want to take control of your blood pressure? If so, exercise may be the key for you to do just that. Many people may not realize exercise can help you control your blood pressure. Fortunately, it is all rather simple.

As you probably know, you are more prone to high blood pressure as you age. Unfortunately, we all age and this cannot be helped. But you can learn how to lower your blood pressure

By exercising you can prevent risks of high blood pressure which can cause stroke and kidney disease. If you already have high blood pressure, exercising can help you get it under control.

As you exercise your heart gets stronger. When your heart is stronger it can pump more blood more easily causing less pressure on your arteries. While exercise may not work for everyone you can easily lower your blood pressure by around ten millimeters.

Even if you do not have high blood pressure, you can take these precautions to prevent getting it. Along with controlling your blood pressure you can lose weight or maintain your desired weight which also affects your blood pressure.

Overweight people are prone to having high blood pressure and an increased risk of stroke or kidney or heart diseases. If this is you, get moving and start exercising! This doesn’t mean you have to overdo yourself, take it slow at first and work your way up. You will start feeling better as you continue a regular routine.

It is suggested to do at least thirty minutes of exercise a day if possible. Thirty minutes can be hard to do for some people, mainly because they can’t find the time. If this is the case, you can do short bursts of exercise. You could exercise for ten minutes at a time throughout the day. At the end of the day you’ve done thirty minutes.

Like with starting any exercise routine, you will want to talk with your doctor first. There are certain things you will have to have your doctor’s okay for. If you are a man over forty or a woman over fifty it might be better to talk with your doctor first.

Smoking increases blood pressure as well as makes it hard for some people to exercise. Being overweight has an effect on everything and you definitely want to consult your doctor before starting an exercise program.

Having a chronic health condition or high cholesterol and even high blood pressure can put you at risk when exercising. Be sure to talk to your doctor first. If you do not visit the doctor regularly, do so now. It is better to know exactly what health you are in before doing any strenuous activity or even exercising.

Always warm up before starting an exercise routine. Begin slowly so you can slowly build the intensity. Be sure to continuously breathe throughout your routine. Holding your breath can cause your blood pressure to increase and the key of exercising to help control or lower your blood pressure.

If you experience any discomforts or pain while exercising notify your doctor immediately. It is better to take full precaution even if it ends up being something little. Once you start your exercise program, you want to track your progress.

A great way to do this is if you can’t see your doctor regularly; purchase a home blood pressure tester. You want to check your pressure before you begin and when you are finished. You want to make sure it’s working and how much it’s working.

By exercising you are lowering your chances of getting high blood pressure and if you already have it, you are helping to control it. This means you are lessening your risks of strokes or heart diseases. It is never too late to start, no matter your age, gender, or ethnicity. Talk with your doctor today about an exercise program that is right for you. Understanding blood pressure problems and what you can do about them will lead to a longer and healthier life. Your body will thank you in the end.

How to Lower High Blood Pressure
Once a diagnosis of “high blood pressure” or “hypertension” has been confirmed by your doctor it’s important to start a system of treatment straight away. There are no instant high blood pressure cures but you can take steps to reducing high blood pressure right now. The longer your blood pressure remains high the more risk you have of suffering a life threatening complication such as stroke, heart or kidney disease.

In most cases a series of lifestyle changes will be all that is needed to start on the path to lower blood pressure. If you suffer from persistant extremely high blood pressure above 180/110 or have already experienced serious complications it may also be necessary to use drug therapy. Discuss with your doctor the best course of action for your situation.

If you are over overweight, even slightly, one of the best things you can do for your body is to start losing that excess baggage. Reducing your body mass makes it easier for your heart to pump blood around your body. Don’t aim for a sudden weight loss as that can lead to additional stress on the body but lose weigh gradually.

Simple exercise such as walking for around thirty minutes per day helps to improve blood flow. This type of aerobic exercise isn’t just good for your muscles or to burn calories (but that is another benefit). It also exercises your heart and blood vessels which leads to a lower resting heart rate and blood pressure. You can take the exercise as a series of short walks or just the one long walk. Some studies have shown the long walk to be slightly more effective but any increase in daily activity level will be beneficial.

If you are a smoker, take steps to kick the habit now. Tobacco usage causes damage to your blood vessels, heart and lungs. Talk to your doctor or other health professionals if you need help to quit.

Reduce sodium (salt) in your diet. Excessive sodium in the diet acts on the kidneys which in turn causes an increase in blood pressure. Don’t add salt at the table and eliminate or at least reduce the amount used when cooking. Experiment with other herbs and spices for a healthier alternative at meal times.

Eat less red meat but include more fruit and vegetables and only use low-fat dairy products. A balanced diet is better for the whole body. Foods high in calcium and potassium also help your body to balance sodium levels.

Reduce your stress level. Part of your bodies reaction to stress is an increase in blood pressure. Learn a relaxation technique and try to reduce other stressful factors in your life such as high noise levels and bright lighting. Give your body some time to relax every day.

This blood pressure information gives you just some of the things you can control that will help to reduce your blood pressure. Discuss them with your doctor and work out a plan that suits your lifestyle. Take control of your life and you will have it for a lot longer.

What is Blood Pressure?

Blood pressure is simply the term used to describe the pressure of your blood against the walls of your arteries. It varies throughout the day depending on your level of activity or other stresses on your body. Your circulatory system controls your blood pressure and heart rate (or pulse) to supply more oxygen to your body when it is needed.

What is High Blood Pressure or Hypertension?

“Hypertension” and “High Blood Pressure” are terms that are both used to describe the same condition. When your blood pressure is higher than the normal range for most of the time, you are considered to have high blood pressure. This is a dangerous condition because it puts increased strain on your heart, circulatory system and other organs. High blood pressure puts you at greater risk for heart failure, stroke, kidney failure and other life threatening conditions.

How is Blood Pressure Measured?

Blood pressure is measured on a device called a “sphygmomanometer”. These are now available in manual or digital forms. Original forms of these machines measured pressure by varying the level of mercury held in a column so even today the standard scale used is graded in millimetres of mercury or mmHg.

A blood pressure reading usually has two measurements expressed in the form 120/80, or “120 over 80″. The first number is your systolic blood pressure, which is the pressure in your arteries as your heart is beating. The second number is the pressure in your arteries between beats when your heart relaxes.

What Level is Considered High Blood Pressure?

It’s best to measure blood pressure when you are in a relaxed state, ideally sitting or laying down. Normal blood pressure is considered to be below a reading of 120/80. Between 120/80 and 140/90 is referred to either as a high normal or pre-hypertension level. Between 140/90 and 180/110 is regarded as high blood pressure. Above 180/110 is very high blood pressure. Your doctor would need to take several readings over subsequent visits to confirm a diagnosis of high blood pressure readings.

What are some of the causes of high blood pressure?

There are a number of risk factors that can contribute to blood pressure problems. Many of them can be controlled. A family history of blood pressure related problems may be a factor and certainly gives you a reason to have regular check-ups. Blood pressure may also increase with age due to some hardening of the arteries making it more difficult for the heart to pump blood through them.

Risk Factors that can be controlled include the following :-

Smoking
High Salt/Sodium intake
Excessive alcohol consumption
Lack of physical activity
Excess weight
Poor diet

Lifestyle changes that improve the controllable risk factors can make a significant difference to reducing high blood pressure. Your doctor may also prescribe medicines to bring your blood pressure under control. Once you start to take medication you may need to stay on it for life, although the dosage could be varied over time.

Understanding High Blood Pressure Readings

If you have been diagnosed with high blood pressure you probably already know the importance of regular blood pressure monitoring but do you know what those numbers actually mean?

The device most commonly used as a blood pressure tester is known as a “sphygmomanometer”. These machines have been in use in doctors surgeries since the 1880′s. Early forms of the machine made use of a mercury barometer and were read in terms of how far the mercury rose in a column. Modern devices still use the same scale which is why the readings are given in terms of millimetres of mercury or mmHg.

Most forms of sphygmomanometer make use of an inflatable cuff that is wrapped around the arm. The cuff is inflated until the pressure is high enough to stop the flow of blood in the main artery of the arm. The pressure in the cuff is then slowly released until the sounds of blood rushing through the artery is detected, either by use of a stethoscope or electronic means in the case of a digital monitor. The pressure at which sounds are first heard is the systolic pressure and indicates the pressure in the artery while the heart is beating.

The pressure in the cuff is continued to release until no more sounds are heard. This is the point at which the blood is able to flow freely in the artery and is known as the diastolic pressure. The diastolic pressure indicates the pressure in ther artery beween heart beats when the heart is relaxed. The two pressure readings are recorded in the form systolic/diastolic, eg, 120/80, which is read as “one twenty over eighty”

Blood pressure readings vary throughout the day depending on activity and stress level and can be affected by many other factors as well, such as caffeine or tobacco intake. It’s best to actually measure blood pressure at a time when you are relaxed. Wait until at least 30 minutes after strenuous activity or consumption of caffeine. Try to sit in a relaxed position for 10-15 minutes before the pressure is measured.

Your resting blood pressure is a good indicator of the health of your circulatory system. If your readings are repeatedly at a high level it means extra stress is being placed on your heart and blood vessels. this condition puts you at high risk of serious damage to major organs. Your blood vessels may harden, a condition known as artheriosclerosis. Your blood vessels narrow and there is a greater risk of clotting. This can also lead to life-threatening conditions such as heart failure, stroke or kidney failure.

Generally speaking, blood pressure readings below 120/80 are considered to be normal. Between 120/80 and 140/90 is known as a high normal or pre-hypertension (pre-high blood pressure) range. Above 140/90 is a state of high blood pressure and above 180/110 is considered to be extremely high.

Your doctor would need to measure your pressure a few times over subsequent visits before confirming a diagnosis of high blood pressure readings. They will then suggest a course of treatment which will most likely include a healthier lifestyle and in more severe cases medication may also be required.

Medications for Reducing High Blood Pressure

In most sufferers of “hypertension” or “high blood pressure” the first course of treatment involves lifestyle changes. A healthier diet and exercise, weight loss, reducing alcohol consumption and stopping smoking are all part of a regimen to prevent or control blood pressure problems. However if lifestyle changes prove to be ineffective or there are other serious health conditions then medication may be needed as well.

A course of medication may involve just one type or medicine or several. Your doctor will decide on the best treatment plan for you and over time will monitor the dosages to keep you on track towards your target blood pressure. The following are some of the main types of medication used for blood pressure control.

Alpha-Blockers: This medication alters the nerve impulses to your blood vessels allowing an easier flow of blood which results in a reduction in blood pressure

Beta-Blockers: Reduce nerve impulses to your heart and blood vessels. They reduce your heart rate as well decreasing your blood pressure.

Alpha-Beta-Blockers: Work as a combination of alpha and beta blockers. They control nerve impulses to your blood vessels and heart resulting in a relaxing of the blood vessels and a reduced heart rate.

Nervous System Inhibitors: Work in a different manner to alpha blockers but also control nerve impulses to relax and widen the arteries.

Diuretics: Are also known as ‘water pills,’are used in the treatment of many diseases. In the case of high blood pressure they are used to help the kidneys flush out excess sodium from the body. Excess sodium is a factor in around 33% of hypertension patients.

Vasodilators: Work to open your blood vessels directly by relaxing the muscles in your artery walls
which then causes your blood pressure to decrease.

ACE Inhibitors: ACE is an abreviation for ‘Angiotensin Converting Enzyme.’ These inhibitors prevent the production of a hormone called angiotensin II which causes your blood vessels to narrow. Decreased levels of angiotensin II allows your blood vessels to more easily relax.

Angiotensin Antagonists: Work by preventing your arteries from responding to angiotensin. As a result the blood vessels become more relaxed.

Calcium Channel Blockers: Prevent calcium from entering your heart muscle and blood vessels which can be a contributor in some cases of high blood pressure.