Essential Tips for Blood Pressure Management: Weight Loss and Intermittent Exercise for Healthy Blood Vessels

 We are living in an era where the ‘hypertension epidemic’ is becoming a reality. Many people are already in the pre-hypertension stage. Non-pharmacological treatments such as healthy eating habits, exercise, quitting smoking, and reducing alcohol consumption have a clear effect on lowering blood pressure. These lifestyle interventions are recommended not only for hypertensive patients but also for those in the pre-hypertensive stage. The benefits of these changes are comparable to the effect of one antihypertensive drug. For those already on medication, adopting these habits can reduce the dosage and number of medications needed, enhancing their effectiveness and minimizing side effects.

 

Living in the 'Hypertension Epidemic' Era: Challenges of Lifestyle Changes

Even though these recommendations are frequently mentioned, putting them into practice is often the real challenge. One key aspect is being aware that side dishes and soups often contain more salt than expected. It’s crucial to reduce salt intake to less than 6g per day and manage body weight effectively. Quitting smoking is especially important since tobacco constricts blood vessels. Including vegetables and fruits that are rich in antioxidants, which help reduce bodily damage, is highly beneficial. Simultaneously, reduce the intake of calories and animal fats(saturated fatty acids), while increasing the consumption of fish, nuts, and dairy products. For those already diagnosed with hypertension, preventing progression to dangerous cardiovascular or cerebrovascular diseases is critical.

 

Exercise Recommendations for Hypertensive Patients: Aerobic and Strength Training

If you've been diagnosed with hypertension, it is recommended to engage in aerobic exercise for at least 30 minutes, 5 or more times a week to lower blood pressure. Regular aerobic exercise has been shown to reduce systolic blood pressure by an average of 5 mmHg and diastolic blood pressure by 4 mmHg. Additionally, it helps in preventing obesity and atherosclerosis, which are risk factors for hypertension. However, those with very high blood pressure should consult a doctor before starting an exercise routine.

Combining aerobic exercise with strength training is particularly effective. Basic aerobic exercises include brisk walking, jogging, cycling, swimming, jump rope, and aerobics. For strength training, light weightlifting, such as with dumbbells, is recommended 2-3 times a week to allow for muscle recovery. Exercise intensity should be adjusted based on individual physical condition, with a target of 30-60 minutes per session and 90-150 minutes per week. It's also essential to warm up and cool down for at least 5 minutes before and after exercise.

 

Considering Weight Loss and Hypertension Prevention: Try High-Intensity Intermittent Exercise

For those looking to lose weight while preventing hypertension, high-intensity intermittent training (HIIT) might be a suitable option. Moderate-intensity exercise is defined as 'difficult to sing while exercising,' and includes activities like brisk walking, table tennis, badminton, and dancing. High-intensity exercise is 'difficult to talk while exercising,' including activities like running, uphill cycling, or jumping rope at over 100 jumps per minute.

HIIT combines short bursts of high-intensity exercise with periods of low-intensity activity or rest. For example, walking followed by running in cycles. According to the American College of Sports Medicine, HIIT is effective for maintaining muscle mass, reducing visceral fat, controlling body weight, and preventing or managing conditions like hyperlipidemia (dyslipidemia) and diabetes.

 

However, for those who are generally inactive, suddenly starting HIIT can increase the risk of cardiovascular diseases. Individuals with a family history of cardiovascular or cerebrovascular diseases, smoking history, hypertension, diabetes, dyslipidemia, or obesity should consult a doctor before starting this type of exercise. To minimize the risk of musculoskeletal injuries, it is important to warm up adequately and build basic strength before engaging in intense activities. Selecting a safe and suitable exercise intensity based on individual fitness levels is key.

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Summary

Managing blood pressure through lifestyle changes, including diet, exercise, and quitting smoking, is crucial in preventing and controlling hypertension. Aerobic exercise combined with strength training can significantly lower blood pressure and prevent related complications. For those aiming to lose weight and manage hypertension, high-intensity intermittent training (HIIT) offers additional benefits but should be approached with caution, especially for those with underlying health conditions. Consulting with a healthcare professional before starting any intense exercise regimen is essential to ensure safety and effectiveness.

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