Hypertension is defined as chronically elevated blood pressure. This can be diagnosed after two consecutive tests of your resting blood pressure. The great news for all
of us is that we have many options for naturally lowering blood pressure without medication. Whether it is for prevention or treatment of mild to moderate hypertension, exercise is an important part of changing your lifestyle. With more serious cases a combination approach will probably be recommended, where diet, exercise, and medication are all used. The use of exercise and diet may even allow your doctor to lower your dose or assist the medication for full benefits.
The current recommendation for patients with hypertension is to get moderate exercise at least three times a week. Ideally, that would be slowly and comfortably increased to five times a week with some practice. For those approaching middle age, regular exercise and being fit can lower the risk of developing hypertension by 50% and decrease the chances that of suffering from dementia in old age. If you are diagnosed with hypertension, talk to your doctor and natural health professional about making a fitness and nutrition plan to maximize your chances of stopping this “silent killer” in its tracks.
The optimal exercises for hypertensive individuals are endurance activities such as walking, swimming, cycling, or low-impact aerobics. As you get stronger you should add low-intensity circuit training. Do not hold your breath while circuit training; instead keep a steady breathing pace to give your body plenty of oxygen. As you get stronger, talk to your health care professional again to find a new plan for further increasing your activity.
When you are first starting out on an exercise regimen, even a 30 minute walk three times a week can turn things around. The point is that doing something, is better than doing nothing. If you are unable to participate in physical activity, ask your physician for some ideas for home exercise. Even if you are not able to lower your blood pressure with exercise, maybe the added benefit of losing weight could help lower your blood pressure. One idea to help you get started is to find a workout buddy. Doing something good for you can be even more fun when a friend is involved and cheering you on. There are fitness clubs everywhere that usually offers beginners a few sessions of personal training with a new membership. The gym will seem less daunting when you feel comfortable with the machines and have a plan.
Of course, with any fitness program eating right and keeping your body hydrated will maximize the health benefits you receive. It cannot be stressed enough that anyone diagnosed with hypertension must work as a partner with their doctor to start a fitness program and lifestyle change. Do not be afraid to take the information you have collected to your healthcare provider and ask for their input and ideas. Ask them to keep you accountable every visit so you have extra motivation to stay on the right track. What are you waiting for? Get out there and boost your chances of avoiding or reducing hypertension. Take good care of that amazing heart. You need it to last a lifetime.