Exercise and High Blood Pressure

If you have been diagnosed with hypertension, you have been told that you have high blood pressure. If you have been told you have this you are lucky you know, up to 30% of people are unaware that they have hypertension which can be very serious.

High blood pressure has often been called the "silent killer" because it can increase your risk for heart attack, stroke, heart failure even kidney disease.

If 30% of people don't know they have high blood pressure, who can get it?

Anyone can have it, but it is more prevalent in middle- aged and elderly, obese, heavy drinkers, diabetics and women taking oral contraceptives.

High blood pressure tends to run in my family so even though I exercise regularly, and watch what I eat, every time I am at the doctor's for my annual check up, I make sure they check my blood pressure (I never have to ask, they just always do it), but what I do need to ask is what exactly it is. Whenever I ask, they always say it's fine...well I want to know exactly what the numbers are. So be sure to have them tell you the specifics.

What do the numbers mean??

When you have your blood pressure checked, there will be 2 numbers. A typical normal blood pressure is 120/80. The 120 is measuring the pressure against the artery walls when the heart contracts which is also called systolic blood pressure. The second number, 80 is the pressure against the artery walls during rest and is also called diastolic blood pressure.

You will probably be diagnosed with high blood pressure if you get a reading of 140-159/90-99 mmHg or higher.

The good news is that exercise helps to reduce or even eliminate high blood pressure. If you are someone that doesn't currently do any exercise, start with medium intensity for 20-30 minutes a few days a week. Ideally you would work up to doing something everyday. Walking, swimming, riding your bike are great choices.

If you are not sure, check with your doctor first before you start something completely new.

Tips to Lower Blood Pressure

1. Make some changes in your diet. Cut out refined sugar, and increase the amount of fruits and vegetables eaten.

2. Increase your exercise 20-30 minutes at least 3 days a week.

3. Eat smaller more frequent meals

4. Limit or better yet cut out alcoholic beverages. Often these are only filled with empty calories.

5. Eat whole grain carbohydrates like brown rice, whole wheat pasta.

6. Drink more water.

Having high blood pressure doesn't have to be a death sentence. By making some small changes in your lifestyle, you can reduce or even better eliminate it and live a long and healthy life.

source: American Council on Exercise

Committed to your fitness success,

Kelly Parker
www.fitmommakeover.net