C.S.I. Reference Articles

How To Exercise If You Have Hypertension

We have all heard the “Exercise is good for the heart”. But if you suffer from High Blood Pressure (hypertension), exercise may cause increased anxiety if you are unsure of the effects and the results of controlled exercise. In a recent study, physical activity contributes to the control of blood pressure in overweight as well as in lean subjects. Even patients who must take medication for severe hypertension can benefit from mild to moderate intensity exercise.

The pressure in the arteries which is necessary to circulate blood to all areas of the boy is normally less than 130 mmHg (systolic) and less than 85 mmHg (diastolic). When resting measurements are consistently above 140 mmHg (systolic) and/or 90 mmHg (diastolic), the person is considered to be hypertensive.

All types of exercise cause a temporary increase in both heart rate and blood pressure, in order to get additional oxygen to the working muscles. When sufficient oxygen is being supplied for the muscle’ needs, this is termed aerobic exercise. With more strenuous exercising, an oxygen debt develops, and the exercise becomes anaerobic. When exercising is done regularly, according to Dr. Kim Christensen, the resting blood pressures tend to decrease. As the body gets better at supplying oxygenated blood during exercising, the amount of pressure needed to provide blood at rest decreases. If you fall into the category of mild to moderate hypertension, you can still exercise if you follow the below guidelines. Remember, it’s a good idea to consult your Doctor before starting any new exercise program.

Begin any exercise program with light aerobic exercise only. Simple, low stress walking, swimming or bike riding (in early morning or evening to avoid the heat). Do this for 6 weeks to monitor your bodies response. Once regular aerobic exercise is being successfully accomplished, at least 3-4 times a week, you may add resistance exercises. When performing any form of resistance exercise follow these simple rules.

• Avoid Isomectric type exercises. Do not “hold” your muscle at the point of full muscle contraction
• Avoid holding your breath while exercising. - Use a breath in/ breath out method when performing resistance training.
• Final reps. Use moderate resistance, and avoid exercising to the point of muscle failure.
• Rest. Make sure you plan moments of rest between repetitions and sets.

With these simple rules, there should be little concern about exercising with hypertension. Again, consult your physician before starting any new program. Enjoy the great outdoors the Conejo Valley has to offer. See you on the road.