EXERCISE AND HYPERTENSION

 

About 50 million American adults have hypertension, defined as systolic blood pressure greater than 140 and/or diastolic above 90.  Hypertension is a leading risk factor for stroke, congestive heart failure, angina, renal failure, and heart attack in all ages and in both sexes. Even mild to moderate elevations in blood pressure dramatically increase risk.

 

Exercise reduces blood pressure in hypertensives by 5 to 10 points - both systolic and diastolic. If your blood pressure is good, it helps you keep it that way. Even moderate exercise reduces the risk of dying from heart attack by 36% (based on a study of 17,000 Harvard alumni who walked for about 30 minutes daily). There are a number of ways in which exercise is thought to impact on blood pressure, but they all come down to the creation of a healthier heart and cardiovascular system.

  • When the heart becomes stronger, it is able to pump more blood with each stroke.

  • Veins and arteries grow larger and more supple accommodating greater blood flow.

  • The lungs become more efficient.

  • The amount of hemoglobin increases allowing the blood to transport more oxygen.

 

Although drugs can reduce high blood pressure, they all involve side effects and cost factors. Some anti-hypertension medications have adverse effects. On the other hand, all the side effects of exercise are positive. Here are a few:

  • Exercise reduces the risk of dying from all causes by 22% (the same Harvard).

  • Exercise causes the release of endorphins and other chemicals in the brain that lead to an increase in one's sense of well being. Feeling of depression and anxiety are reduced.

  • Regular exercise modestly reduces total cholesterol, but more importantly, vigorous exercise increases the high density (HDL) or "good" cholesterol that collects the harmful low density lipoprotein (LDL) and transports it to the liver for removal from the body.

  • Exercise reduces the risk of developing adult onset diabetes, and helps control diabetes if you already have it.

  • Gastrointestinal transit time is decreased thus reducing the risk of colon cancer.

  • If the exercise is weight bearing, the mineral density of the bones is increased.

  • ecause better circulation improves the delivery of oxygen to the brain, mental capacity is improved, particularly as we age.

 

Personal Training Associates works with its clients to minimize the risk factors associated with cardiovascular disease, diabetes, arthritis, and other chronic illnesses. We work one-on-one with clients in their homes or in one of our semi-private studios to develop individualized exercise programs and to assist in their execution. We begin by asking a series of questions about your health and fitness background, establish with you an appropriate set of goals, and then design the best exercise program for getting you where you need to go. The idea is to integrate safe, efficient, exercise into your daily routine, so that you can get the benefits of being active for the rest of your life. Our first consultation is free of charge or any obligation. Call 703-904-0053 if you have any questions, or to schedule your first session.