Why Exercise Is Important For Controlling Hypertension

(CARLSBAD, CA) - You may be aware that the pool of individuals at-risk for hypertension grew overnight when the guidelines for high blood pressure changed in 2003.

Hypertension is diagnosed by blood pressure readings of 140 over 90 or higher, with 120 over 80 considered normal or healthy. But the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure added a new category in 2003 for individuals whose systolic pressure falls between 120 and 139 and diastolic pressure falls between 80 and 89.

Labeled as prehypertensive, these people have a greater risk of developing high blood pressure and may already be experiencing damage to their arteries and kidneys. Those who develop high blood pressure are at greater risk for heart attacks, heart failure, strokes, dementia and kidney failure. Simply put, the higher the blood pressure, the greater the risk.

Fortunately there are several things you can do to lower your blood pressure and reduce your risk.

— Diet: Filling your plate with vegetables and fruits, low or non-fat dairy products, and foods low in saturated fat and salt can prevent and reduce high blood pressure. Experts also recommend reducing your intake of sugars and sweets.

— Smoking: In a word, stop—or never start, as blood pressure elevates in direct response to smoking a cigarette.

— Alcohol: Limit consumption to less than two drinks per day for men and one drink per day for women. Individuals who have 3 or more standard drinks daily show three-fold increase in the prevalence of mild hypertension compared with non-drinkers.

— Body weight: Obesity is a major contributing factor to high blood pressure. Today's experts believe that abdominal fat plays a large role in increasing the risk for developing hypertension.

— Exercise: Even a single exercise session provides an immediate reduction in blood pressure that can last up to 22 hours, according to reports published in “Medicine & Science in Sports & Exercise.” Imagine what habitual exercise can do, especially when you consider the weight loss benefits it also offers! Adults with hypertension should get at least 30 minutes of moderate-intensity endurance exercise every day, but be sure to follow these safety guidelines:

• If you use medications such as beta-blockers, you should watch for signs of heat illness when exercising, as some medications impair the body’s ability to regulate temperature.

• Do an extended cool down. Again, high blood pressure medications may cause blood pressure to fall too quickly if you stop exercising abruptly.

• Discuss your exercise program with your doctor before you begin if you have severe or uncontrolled hypertension.

Of course stress reduction is also important. When stress builds, take a few seconds to breathe deeply and release your tension.  The following shoulder roll recommended by Jazzercise founder Judi Sheppard Missett is a perfect 30-second relaxation break, and it can be done anywhere, anytime.

Stand or sit tall with your abdominal muscles engaged. Lift your right shoulder forward and all the way up toward your ear, then slowly roll it back and down.  Try to feel all the muscles working along the way, squeezing them tight and then allowing them to completely release and relax.  Breathe deeply and slowly as you roll.  Relax that shoulder, and then repeat with the left. Continue rolling right and left a few more times, finishing with them pressed down and back.  Repeat as desired throughout your day.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com