They say I have high blood pressure... How should I exercise and live my life?

Hypertension refers to a condition in adults where the systolic blood pressure is 140 mmHg or higher, or the diastolic blood pressure is 90 mmHg or higher. Hypertension is a dangerous disease because it can cause various complications throughout the body, such as coronary artery disease, stroke, and kidney failure, threatening life and health.

Hypertension has no symptoms, so it is not diagnosed until blood pressure is measured. Even after diagnosis, many people do not feel the need for treatment because they have no symptoms. Although many cases of sudden death originate from hypertension, the lack of pain leads many to neglect proper management and let the condition worsen.

According to statistics, the awareness rate of being hypertensive is 20% for those in their 30s and 40% for those in their 40s. 80% of patients in their 30s and 60% of patients in their 40s remain unaware of their hypertension, continuing to repeat behaviors such as smoking, consuming salty foods, and lack of exercise, thereby neglecting the risk of heart and cerebrovascular diseases.

High blood pressure can be improved in various ways by changing lifestyle habits once the risks are recognized. Based on sources such as the American health and medical media 'Web MD,' this article explores good exercises, dietary habits, and foods for managing hypertension.

What are good exercises for managing high blood pressure?

Hypertensive patients should do brisk exercise about 30 minutes, three times a week. Regular exercise can lower systolic and diastolic blood pressure by about 5 mmHg each, even if weight does not decrease, due to the effects of exercise itself.

However, explosive anaerobic exercises should be approached with caution. When a person with high blood pressure lifts heavy weights, it can raise their blood pressure and lead to serious aftereffects.

Stroke caused by cerebral hemorrhage or cerebral infarction can occur due to sudden increases in blood pressure. In severe cases, it can lead to sudden death.

In particular, young people may have confidence in their health and engage in excessive exercise. They should be cautious because even if symptoms such as chest pain or tightness, dizziness, severe shortness of breath, or irregular heartbeat appear, they might mistakenly believe these are just exercise effects and neglect them.

Recent studies have shown that isometric exercises such as planks and wall sits are as effective as aerobic exercise in lowering high blood pressure. Isometric exercise involves muscle contraction without changing the muscle's length or movement.

For example, exercises such as pressing the palms of both hands together tightly against each other. Typical isometric exercises include planks and wall-sits. Among these, wall-sits can be seen as a squat leaning against a wall. Methods for exercises like planks and wall-sits are well described on the internet and YouTube.

What are healthy habits for managing high blood pressure?

To prevent high blood pressure, it is necessary to not only exercise but also quit smoking, limit salty foods, and manage stress. Even when healthy, efforts to measure blood pressure at home or in the hospital are important. Eating foods that are good for blood pressure management and engaging in appropriate exercise can sufficiently prevent hypertension.

Never become complacent just because you are young and healthy. Those over middle age need to be even more cautious. Managing blood pressure is essential to live healthily and enjoy a long, healthy life.

There are foods that help lower blood pressure. These include fiber-rich apples, leafy vegetables like spinach which are high in calcium, spices such as cinnamon, potatoes, oats, bananas, rosemary, oregano, flaxseeds, and lima beans.