High blood pressure is a measure of the amount of blood that flows through the blood vessels, which is proportional to the resistance of the arteries. Hypertension is called the silent killer because the symptoms may not be immediately apparent as it takes years to develop.
Unknowingly, various organs such as the brain, heart, eyes, kidneys, and blood vessels can be affected. Hypertension can also cause strokes and heart attacks. The oxygenated blood that is pumped by the heart is required by all tissues and organs. If there is an inadequate blood supply to the organs, it can become problematic.
Therefore, doctors emphasize the need for early detection through regular blood pressure checks. You need to track your vital signs and make lifestyle changes to control high blood pressure. Unhealthy diet and lack of exercise are two of the main causes of increased blood pressure.
The American Heart Association (AHA) recommends that people do a minimum of 150 minutes of exercise each week, spread over five days for 30 minutes each day. The AHA says it is the right amount of exercise for those with high blood pressure.
To be sure, a person with a new diagnosis who is not used to exercising should not force the body and should instead consult a doctor about the correct amount of exercise to do. To control blood pressure levels, it is necessary to lose weight, at least around 5 to 10 pounds.
Losing weight may aid in the effectiveness of blood pressure medications. Exercising regularly is a way to maintain a stable body weight. Eliminating fat and sugar from the daily diet also helps.
Experts advise doing aerobic exercises such as dancing, instead of lifting weights and running, which suddenly raise blood pressure levels. Katharine Jenner, executive director of the Blood Pressure UK charity, told Express Health that “in closing you can try jogging, brisk walking, walking up and down stairs, including vigorous cleaning and gardening.”
“Maintaining a good exercise regimen is difficult at best, but we should aim to get at least 150 minutes of exercise per week and try anything that speeds up your heart rate,” Jenner explained.
“Even a small 10mmHg reduction in systolic blood pressure significantly reduces the risk of major cardiovascular disease events, so anything you can do to lower your blood pressure will lower your risk,” Jenner told Express Health.
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