Your Health Online | How Exercise Affects Hypertension

Unfortunately, many Americans are living lifestyles that contribute to high blood pressure or hypertension. The older we get, the worse the situation gets. Nearly half of all Americans over the age 60 have hypertension.

Elevated pressure can lead to many other health issues. In fact, persons with hypertension are five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

One of the main concerns with this disease is that nearly one third of the folks who have hypertension do not even know it. The disease is one of the silent killers because sufferers do not feel any direct pain.

But overtime the force of the increased pressure results in damages to the inside surface of the blood vessels in various areas of the body.

The good news though, according to experts, hypertension is not predetermined. Simple ways to help prevent hypertension include reducing salt intake, adopting a desirable dietary pattern, losing weight and exercising.

Although giving up bad habits and eating a low fat, healthy diet will help, exercise is the most significant thing one can do. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise
Blood carries oxygen and nutrients needed to sustain life. Exercise stimulates the blood flow to all muscle tissues – including that of the heart. A heart attack is a condition, in which, the myocardium or the heart muscle, does not receive enough oxygen and other nutrients; so it begins to die.

While research has shown that all types of exercise are beneficial, some studies have proven that moderate exercise several times a week is more effective in many cases than extremely vigorous exercise done twice as often.

However, exercise alone is not a fail-proof retardant of heart disorders or hypertension. That can be proven by the number of athletes that have suffered with these ailments.

What Causes Hypertension?
There are many things that can contribute to hypertension. Kidney abnormalities can often be culprits. But some of the more common contributing factors are heredity, obesity, and lack of physical activity. That list leaves many wondering what exactly they should do to prevent this condition. The information below will help.

1. Visit your doctor
Although exercise is highly suggested, it is important that you check with your doctor before beginning an exercise program. And if you make any significant changes in your level of physical activity — especially if those changes could make large and sudden demands on your circulatory system — check with your doctor again.

2. Begin slowly and gradually increase the level of exertion
Start at a low, comfortable level of exertion and progress gradually. And ideally, exercise should be incorporated into one’s daily life in such things as using the stairs instead of the elevator, and even taking time out to play with the kids and walk the dog.

3. Know your limit
Identify signs of over-exertion, such as sleep problems or fatigue the day after a workout. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly
Exercise should be done regularly - a minimum of three times a week and a maximum of five times a week to get the most benefit. Once in optimal condition, a single workout a week can maintain the muscular benefits but cardiovascular fitness requires more frequent activity.