Exercise and Hypertension

Exercise Reduces Blood Pressure in 75% of People with Hypertension

First the good news – Exercise will lower your blood pressure and you may be able to reduce or even stop taking your high blood pressure medications.  If you don’t now have hypertension, then exercise will help prevent it.

The bad news – It’s exercise !

“Exercise relieves stress. Nothing relieves exercise.”
Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata in
Animal Crossing: Wild World, 2005

Why choose exercise over medication?

Ok, so why not just pop a pill and be done with it?  For starters, how about side effects. Depending on the hypertension medication your doctor prescribes, you may experience one or more of the following:

• Constipation
• Drowsiness and Fatigue
• Headaches
• Dizziness and Fainting
• Dehydration
• Dry Mouth
• Frequent urination at night
• An increased sensitivity to cold weather
• An increased sensitivity to sunlight
• Bleeding gums
• Stomach upset
• Impotence
• Persistent cough
• Fluid Retention
• Heart Arrhythmia

Now let’s compare those to the possible side effects of exercise:

• Strengthening of your heart and cardiovascular system
• Increased energy levels
• Increased endurance
• Reduced body fat
• Weight loss
• Helps eliminate shortness of breath
• Strengthens your bones
• Better balance
• Increased overall strength and muscle tone
• Joint flexibility
• Reduced risk of type II diabetes
• Reduced risk of stroke
• Better quality sleep
• Lower stress hormone levels
• Reduces anxiety and depression
• Makes you look and feel better
• Increased self-esteem
• Can increase effectiveness of hypertension medications
• And of course helps regulate your blood pressure

Ok, so I think exercise wins that round.

While many consider hypertension to be a disease, in many cases it’s a symptom of another underlying illness.  Blood pressure medications lower high blood pressure by tricking the body with chemicals.  They don’t treat the underlying causes and you don’t receive any of the benefits of exercise listed above.

Does Lack of Exercise Cause Hypertension?

The definitive answer is sometimes.  It would seem to be common sense that if exercise reduces blood pressure, than not exercising will cause it to rise,  However, there are plenty of couch potatoes out there who’d break into a sweat running to the bathroom during a commercial and they don’t have high blood pressure.  But, with the right combination of poor lifestyle choices (ie: smoking, poor diet) and a genetic predisposition to hypertension, lack of exercise is a major contributing factor to high blood pressure.

So what’s next, join a gym?

Your 1st step should be to consult your health care professional.  It’s a good idea no matter what age and shape you’re in, but particularly if:

• You are over age 40
• You smoke
• You are overweight
• You have a family history of heart disease
• You have any chronic illnesses (heart disease, hypertension, arthritis, diabetes, etc.)
• You haven’t had a physical in the last few years
• You take any medications (exercise can affect the way some medications work)

He or she can advise you about any precautions you must take regarding your present physical condition.  If you have dangerously high blood pressure, it may be necessary to bring it down to a safer level with medication before you can begin exercising.

Next, decide on what type of physical activity you want to participate in.  No, you don’t have to join a gym or buy expensive exercise equipment.  You can do something as simple as taking a daily walk.  However, a leisurely stroll though the park won’t do you much good, you have to exert yourself.  Just remember to take it easy in the beginning, especially if you aren’t accustomed to physical exertion.

Can I quit after my blood pressure comes down?

In one respect, medication and exercise are alike. In order to keep your blood pressure under control, you need to maintain an active lifestyle. Any reduction in blood pressure numbers as a result of exercise will disappear if you stop.

A Good Reason to Know Your Blood Pressure Readings

A new study indicates that many doctors don’t know the national guidelines for hypertension.  And they aren’t beginning  treatment for middle aged men when they should.

Americans are becoming more aware of the dangers and risk factors of high blood pressure.  Know your blood pressure numbers.  If they indicate that you should be on treatment for hypertension and you aren’t, you need to speak up.  

Source:  Medicine Net.com

Guided Relaxation Helps Reduce Hypertension

 A small study of elderly people with high blood pressure compared the use of guided relaxation methods against listening to classical music.  Both methods lowered blood pressure.  However, the guided relaxation methods with it’s deep breathing instructions lowered systolic pressure more.  Diastolic pressure, the second number in blood pressure readings, improved comparably.
 Source:   Medicine Net.com

Genes and High Blood Pressure

A new 2 year study at the University of Texas Health Science Center is being funded by a grant from the National Institutes of Health.  The study will scan the genomes of 4ooo people to examine the effects of genes on high blood pressure.  The chief investigator is Myriam Fornage, Ph.D, her study will focus on the interaction of age and high blood pressure.

Source:  Medical News Today

Hypertension Patients Not Told to Exercise

Most patients with high blood pressure listen when their doctors tell them to exercise more.  Armed with data from a government health survey, researchers concluded that only a third of  U.S. adults with hypertension were counseled by their doctors to get regular exercise.  Just over 70% of patients told to exercise did so, resulting in lower blood pressure than patients who did not exercise.

Source:  www.health.am

Hypertension Glossary

Anti-hypertensive  

Anything such as lifestyle change, medication or any other treatment that lowers high blood pressure.

Arteriosclerosis  

The thickening and hardening of the walls of the arteries due to fatty deposits on the inner linings of artery walls (atherosclerosis), calcification of the artery walls and thickening of the muscles of the artery walls because of chronic high blood pressure. 

Atherosclerosis  

The progressive thickening and hardening of the artery wall because of fat deposits. Atherosclerotic heart disease is the leading cause of death in the United States.

Blood pressure  

The pressure of blood flow inside the artery walls produced by the pumping action of the heart.  The pressure is measured by two numbers. The first, systolic pressure, is the measure of the blood flow as the heart beats or pumps out blood.  The second, diastolic pressure, is the measure of blood flow between heart beats.

Blood pressure monitor  

A device used to measure and/or record blood pressure.  A syphgmomanometer (the type usually used in the doctor’s office and hospitals comes in two types. One uses columns of mercury to measure pressure and the other uses a gauge with a dial face.  Digital readout monitors are also available with most models sold as home use blood pressure monitors.

Diastolic  

The pressure of the blood flow when the heart is at rest, between beats.

HBP   

Abbreviation for High Blood Pressure

High blood pressure  

Blood pressure reading of 140/90 or above.  (see hypertension)

Hypertension  

High blood pressure that is repeatedly elevated, having a pressure reading of 140 (systolic) over 90 (diastolic).

Hypertensive retinopathy  

Damage to the blood vessels in the retina, the area at the back of the eye, caused by hypertension.

Low blood pressure  

Hypotension, pressure is so low that not enough nutrients and oxygen are delivered to the vital organs.  When not enough oxygen reaches the brain, dizziness and fainting can occur.  Low blood pressure is defined more by syptoms than by a specific pressure reading.

Normal range  

While 120/80 was long considered the optimum blood pressure reading, it is now considered the upper limit of the normal range.

Prehypertensive  

Usually listed as readings between 120/80 as the upper limit of normal blood pressure and 139/89 as the cut off before you are considered to have hypertension.  The experts usually use ranges instead of definite cut off numbers because your physical condition, current health and predispositon to heart disease, diabetes, kidney disease, etc. must also be considered when deciding if treatment is needed.

Pulse  

The contraction and expansion of the artery as blood is pumped through it by the beating of the heart.

Systolic  

Systolic pressure is the maximum pressure reading as the heart or more specifically  the left ventricle of the heart contracts forcing blood out to the body through the arteries.  It is the first or higher number.

Syphgmomanometer 

Instrument used to measure blood pressure (see blood pressure monitors).

White-coat hypertension  

High blood pressure brought on by feelings of anxiety at being in the doctors office or the hospital.  Does not necessarily mean you have hypertension. Usually readings must be checked and compared at subsequent visits for correct diagnosis.