(High Blood Pressure) How should I exercise and live my life?

Hypertension, in adults, is defined as a systolic blood pressure of 140 mmHg or higher or a diastolic blood pressure of 90 mmHg or higher. Hypertension is a dangerous condition. It threatens life and health by causing various complications throughout the body, including coronary artery disease, stroke, and kidney failure.

 

Because high blood pressure has no symptoms, it often goes undiagnosed until blood pressure is measured. Even after diagnosis, many people remain asymptomatic, unaware of the need for treatment. Despite the fact that high blood pressure is a major cause of sudden death, the absence of pain often leads many people to neglect the condition and allow it to worsen.

 

Statistics show that 20% of people in their 30s and 40% of people in their 40s are aware that they have high blood pressure. Eighty percent of patients in their 30s and 60% of patients in their 40s are unaware of their high blood pressure, continuing to smoke, consume salty foods, and lack exercise, thereby neglecting the risk of heart and cerebrovascular disease.

High blood pressure can be improved in many ways by recognizing its risks and making lifestyle changes. Drawing on data from WebMD, a US health and medical media outlet, we explore exercises, eating habits, and foods that are beneficial for managing high blood pressure.

 

What exercises are good for managing high blood pressure?

 

Hypertensive patients are advised to exercise briskly for about 30 minutes three times a week. Regular exercise can lower both systolic and diastolic blood pressure by approximately 5 mmHg, even without weight loss.

However, caution is advised with anaerobic exercise that involves sudden, explosive bursts of force. People with high blood pressure who lift heavy weights can elevate their blood pressure, leading to serious side effects.

Stroke, caused by cerebral hemorrhage or cerebral infarction, can be caused by a sudden rise in blood pressure. In severe cases, it can lead to sudden death.

 

Young people, in particular, may feel confident about their health and engage in excessive exercise. However, they should be cautious, as they may mistakenly believe that these symptoms are the result of exercise and ignore symptoms like chest pain, shortness of breath, dizziness, severe shortness of breath, or irregular heartbeat.

Recent studies have shown that isometric exercises like planks and wall sits are just as effective as aerobic exercise in lowering high blood pressure. Isometric exercises involve muscle contraction without changing muscle length or movement.

For example, this involves pressing your palms together and pushing them against each other. Representative isometric exercises include planks and wall sits. Wall sits, of which, can be thought of as squats against a wall. Exercises like planks and wall sits are well-researched online and on YouTube.

 

What are some healthy habits to manage high blood pressure?

 

Preventing high blood pressure requires not only exercise, but also smoking cessation, moderation in salty foods, and stress management. Even if you're healthy, it's important to measure your blood pressure at home or at a clinic. Eating foods that are good for blood pressure management and exercising appropriately can significantly prevent high blood pressure.

 

It's never okay to be complacent just because you're young and healthy. Those in middle age and older need to be even more cautious. Managing your blood pressure is key to living a long and healthy life.

 

Some foods can help lower blood pressure. These include fiber-rich apples, calcium-rich leafy greens like spinach, cinnamon, potatoes, oats, bananas, spices like rosemary and oregano, flaxseed, and lima beans.

 

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My father has high blood pressure.

Just a walk or some other high intensity exercise

You don't do that at all~

Plank exercise is easier than you think

I don't think so at all,

It seems to help with high blood pressure.