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(HealthNewsDigest.com) – Elevated blood pressure is a concern for millions of Americans, which often requires the use of prescription medication to control it. But now there’s new hope for people who would like to be less dependent on medication, according to a recent study.
Data from almost 400 randomized trials suggests that exercise regimens may reduce blood pressure as much as taking medication. In the trials, researchers found that either type of remedy — exercise or medication — lowered blood pressure the same amount.
The effects of various types of exercise were examined: cardio, strength training and low-intensity activities. It was concluded that all types of exercise might offer a benefit for those who suffer from hypertension.
The study is a good source of information for physicians who have patients who suffer from high blood pressure. For example, a doctor might want to try a medication plus exercise regimen to see if a patient’s blood pressure could be brought down enough to lower the medication dosages. If so, a goal could potentially be set to completely wean the patients off ofthe medication at a later date.
Unfortunately, the study shows that exercise doesn’t have as much of a blood pressure reducing effect in older people. This is likely due to the fact that arteries get stiffer with age and exercise does nothing to reverse the condition.
What Are the Risks of High Blood Pressure?
High blood pressure can negatively affect your health in a variety of ways. It can harden your arteries, making it difficult for blood and oxygen to reach your heart, which can lead to heart disease. Other complications from decreased blood flow include chest pain, heart failure and heart attack.
High blood pressure can also cause arteries to burst or sustain a blockage, resulting in a stroke. Effects of a stroke include diminished capabilities in speech and movement or even death.
High blood pressure can also lead to the development of chronic kidney disease. One in five adults who have from high blood pressure also suffer from chronic kidney disease.
How Exercise Affects Blood Pressure
Routine physical activity can strengthen your heart, which allows it to pump more blood with less force on your arteries. The result: your blood pressure is lowered.
It can take 30 to 90 minutes of regular exercise to see an effect on your blood pressure. To keep blood pressure low, you’ll need to continue to exercise on a regular schedule.
Which Types of Exercise Are Good Choices?
Aerobic activity is a good type of exercise, which is an activity that increases your heart rate. Push mowing the lawn, raking leaves, walking, jogging, bicycling, dancing or swimming are all considered aerobic exercises.
A good goal to aim for is at least 30 minutes of aerobic exercise a day. Shorter workouts, such as three 10-minute sessions, also are beneficial.
Strength training is also an option. However, it is recommended that you check with your doctor before starting this type of exercise and take note of these tips:
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Know and use proper techniques to reduce risk of injury
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Avoid holding your breath when lifting weights because it can cause spikes in blood pressure
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Opt for lighter rather than heavier weights
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Becoming dizzy, out of breath or experiencing chest pain indicates an issue and you should stop exercising immediately
To make sure you’re exercising correctly, consider working with a personal trainer. Make sure that any trainer you work with, however,participates in continuing education. According to the professionals at Amped Fitness, “This ensures they are using the latest techniques and ideas to bring about tangible results in a safe and effective way.”
What Should You Do Before Starting an Exercise Routine?
The most important thing to do before starting an exercise routine is to consult with your physician, especially if you have the following risk factors:
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Man older than 45 or woman older than 55
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You currently smoke or have recently quit smoking
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You are considered overweight or obese
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You suffer from lung disease, cardiovascular disease, diabetes or another chronic health condition
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You suffer from high cholesterol or high blood pressure
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You’ve had a heart attack or have a family history of heart-related problems
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You feel discomfort in your jaw, neck or arms during physical exertion
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You become dizzy at times
Monitoring Your Blood Pressure
It’s important to keep track of your blood pressure between doctor’s visits by using a home blood pressure monitor and recording your blood pressure readings. Although a home blood pressure monitor may have some limitations, it still will help you see reductions or increases as you implement a regular exercise routine.
But you’ll still need to attend regular doctor visits to check your blood pressure and discuss your home monitoring results. The best time to check your blood pressure is typically before exercising.