What is hypertension?
Hypertension, also known as high blood pressure, is a common condition that affects millions of Canadians. According to the Canadian Society of Exercise Physiology, an individual is considered hypertensive if their resting blood pressure is greater than 160/90 mmHg. If you are a person who has high levels of stress, eats poorly, doesn’t exercise regularly, is obese, consumes alcohol or has a family history of high blood pressure, you are at risk for developing hypertension.
Hypertension is a major risk factor for heart disease, stroke, and other serious health conditions. Fortunately, there are many lifestyle changes that can help manage blood pressure, including exercise. At Longevity Nexum, Barrie Ontario, our Kinesiologists are exercise professionals when it comes to chronic disease management, especially hypertension. In this blog, we will explore the benefits of exercise for blood pressure management and provide some tips on how to incorporate exercise into your daily routine.
Exercise and Blood Pressure Management
Regular exercise has been shown to be an effective way to manage blood pressure. When you exercise, your heart rate increases, which helps to strengthen your heart and improve its ability to pump blood. This can help to reduce the pressure on your arteries and lower your blood pressure.
Exercise also helps to reduce the levels of stress hormones in your body, such as cortisol and adrenaline. These hormones can cause your blood vessels to narrow, which can increase your blood pressure. By reducing stress, exercise can help to lower your blood pressure.
In addition, exercise can help to improve your overall cardiovascular health, which can help to reduce your risk of developing heart disease and other health problems.
There exists several types of exercise that helps with managing high blood pressure such as aerobic exercise, resistance training, flexibility and mobility.
Aerobic exercise, also known as cardio, is any type of exercise that increases your heart rate and breathing. This includes activities such as walking, running, cycling, swimming, and dancing. Aim to do at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week.
Resistance training involves using weights or other resistance to strengthen your muscles. This can help to improve your overall strength, joint and bone health. You can achieve the similar results are cardiovascular exercise in order to lower blood pressure.. Aim to do strength training exercises at least two times per week.
Flexibility and mobility exercise can help to reduce stress and lower blood pressure. Try to incorporate this type of exercise daily to ensure optimal movement.
Tips for Incorporating Exercise into Your Routine
If you are new to exercise or have a medical condition, it is important to speak with your doctor before starting an exercise program. Here are some tips to help you incorporate exercise into your daily routine:
- Work with a Kinesiologist: Kinesiologists are exercise professionals that safely guide individuals to ensure they achieve their results.
- Start Slow: If you are new to exercise, start with low-intensity activities such as walking or gentle yoga. Gradually increase the intensity and duration of your workouts over time.
- Find an Activity You Enjoy: Choose an activity that you enjoy, such as swimming or dancing. This will make it easier to stick to your exercise routine.
- Make it a Habit: Schedule exercise into your daily routine, such as going for a walk after dinner or doing yoga first thing in the morning.
- Stay Motivated: Set achievable goals and track your progress. Celebrate your successes and don’t be too hard on yourself if you miss a workout.
Exercise is an important part of blood pressure management. By incorporating regular exercise into your daily routine, you can help to lower your blood pressure, improve your cardiovascular health, and reduce your risk of developing serious health problems. In addition, you won’t have to rely on taking several types of medication to help manage you symptoms. Use exercise as your primary for of medication and remember to start slow, find an activity you enjoy, and make exercise a habit. With time and commitment, you can achieve your health and fitness goals.
If you, or someone you know, wants to take control of their health outcomes, contact us today for a 15 minute consultation. We can help you live a long a happy life without having to worry about taking medication to manage your symptoms.
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