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By Andrea Renee Wyatt, M.S.S., C.S.C.S.
Q: Recently my doctor diagnosed me with
borderline high blood pressure. She suggested I exercise, eat
properly and lower my stress levels. Although I walk three days a
week, this obviously is not enough. What type of exercise program
should I begin that will help lower my blood pressure?
A: High blood pressure can cause heart failure,
heart attack, stroke, kidney conditions and vision problems. With
more than 50 million Americans suffering from this condition, it is
important to take the recommendations of your doctor seriously. And
although there are some uncontrollable factors that can increase
blood pressure (such as heredity), exercise certainly can lower your
risk.
Blood pressure is defined as the force of blood
pushing against the walls of blood vessels. High blood pressure
requires your heart to work harder as it pumps blood via blood
vessels throughout your body. The harder your heart has to work, the
more likely it is that your arteries will begin to harden.
Exercise is important in keeping your heart and
arteries healthy; it increases circulation and cardiovascular
endurance, strengthens bones, lowers body fat percentages and helps
relieve or decrease stress. A successful exercise routine includes
cardiovascular or aerobic exercise, strength training and proper
nutrition.
How you incorporate these elements into your
daily life will depend on your lifestyle.
Your current walking regimen sounds great. The
length of time you spend and the intensity which you are walking is
significant. Three days a week sounds good.
Try to maintain an intensity in which you can
carry on a conversation and not overexert yourself. Adding
additional types of aerobic exercise, such as cycling, hiking and
swimming to your routine can also benefit your heart. Try to
complete a minimum of 30 minutes of aerobic exercise at least three
days a week. If you are unable to walk for 30 continuous minutes,
break it up into smaller sections.
Although a total body strength-training routine
can improve muscle strength, it also can help reduce your body-fat
percentage, which in turn will help reduce high blood pressure.
Be sure to focus on all major muscle groups,
such as your chest, shoulders, legs and core muscles (abdominals and
back). Again, be careful of your intensity when strength training.
Choose resistance that is challenging but still allows you to
complete the exercise without compromising the proper technique.
Always consult a physician before beginning an exercise program.
If you have a fitness or training question,
write to Andrea in care of King Features Weekly Service, P.O. Box
536475, Orlando, FL 32853-6475.
2008 King Features Synd., Inc.
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