High blood pressure or hypertension is defined as a level of blood pressure (BP) at which a person has an increased risk of developing cardiovascular diseases. People with systolic BP > 140 mmHg & diastolic BP < 90 mmHg should consult their doctor on how to lower it.
Known as the "silent killer", it is virtually symptomless and might go undiagnosed for years, until a person's blood pressure is checked. Some popularly considered symptoms include headaches, dizziness, blurred vision, palpitations and elevated blood pressure. It is a serious condition that can damage the heart and blood vessels, and lead to other conditions like Stroke, Heart failure, Heart attack, Kidney failure and Vision problems.
Though the exact causes of hypertension are unknown, several factors and conditions may play a role in its development, including smoking, being overweight, lack of physical activity, high salt intake, fatty diet, excessive alcohol consumption (more than one or two drinks per day), stress, genetics, age, family history of high blood pressure, chronic kidney disease, pregnancy, adrenal and thyroid disorders.
Those with hypertension or who wish to prevent it may want to consider lifestyle modifications that favourably affect blood pressure and reduce cardiovascular disease risk, such as:
- Losing weight if overweight
- Limit alcohol drinking to no more than I oz (30ml) of ethanol (e.g. 24 oz of beer, 10 oz of wine, or 2 oz of 100-proof whisky) per day or 0.5 oz of ethanol per day for women and lighter weight people
- Increase aerobic exercise to at least 3-5 times per week and gradually progress to 5-7 times per week for 30-45 minutes per session
- Reduce sodium intake, as that can cause high blood pressure
- Maintain adequate intake of dietary calcium and magnesium for general health
- STOP smoking and reduce intake of dietary saturated fat and cholesterol for overall cardiovascular health.
Exercise Prescription
Aerobics Exercises
Comfortably complete at least 30 minutes of outdoors or treadmill walking, gradient 2.5-3.5, at a pace that elevates your heart rate. You should be able to speak with short sentences, but not sing during your exercise. Increase the pace if you can sing your favourite song.
Set bicycle or stationary bike (do not set resistance level to 0) saddle height according to your hip level. Select a resistance that allows you to complete the drill for at least 30 minutes.
Resistance / Weights Training
8 to 10 exercises that condition the major muscle groups two to three times per week. Perform one to two sets with 12-15 repetitions (weight you can comfortably complete). It is advisable that you let your body rest for at least one day before taking the next resistance training session.
Flexibility Exercises
Stretch the major muscle groups of your body to increase your range of motion. Ideally, hold your stretch for at least 15-30 seconds, two to three times per muscle group.
Shirley Cheah-Wong of ShiR.Fit Network is a fitness expert with 21 years of experience in personal training and group exercise instruction.
Email: shirfitnetwork@gmail.com
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