Exercise and Hypertension
Transcript Of Exercise and Hypertension
®
Exercise and Hypertension
NEARLY 70 MILLION AMERICANS HAVE HIGH BLOOD PRESSURE. THIS ELEVATED PRESSURE,
TERMED HYPERTENSION, HAS BEEN REFERRED TO AS THE ‘’SILENT KILLER’’; WHILE OFTEN
SYMPTOM-LESS, IT SUBSTANTIALLY INCREASES THE RISK FOR POTENTIALLY FATAL OUTCOMES
SUCH AS HEART ATTACK, STROKE, HEART FAILURE AND KIDNEY DISEASE. REGULAR BLOOD
PRESSURE CHECKS ARE A SIMPLE AND INEXPENSIVE WAY TO IDENTIFY HYPERTENSION. STILL,
UP TO 30% OF AFFECTED PEOPLE ARE UNAWARE THEY HAVE HYPERTENSION.
While hypertension can affect anyone, it is particularly prevalent among African Americans, middle-aged and elderly individuals, obese people, heavy drinkers, women taking oral contraceptives and people with diabetes.
EXERCISE AND HYPERTENSION
A regular cardiovascular exercise program can help prevent hypertension and lead to substantial declines in systolic blood pressure.
GAUGING BLOOD PRESSURE
Normal resting blood pressure is a pressure less than 120/80 mmHg. The first number, 120, represents the pressure against the artery walls when the heart contracts (systolic blood pressure). The second number, 80, is the pressure against the artery walls during the resting phase (between heart beats) and is termed diastolic blood pressure.
There is a direct relationship between blood pressure and cardiovascular disease risk. That is, the higher the blood pressure, the greater the risk. For this reason, high blood pressure is divided into several categories that help determine appropriate treatment. “Prehypertension” is defined as a systolic blood pressure reading of 120–139 mmHg and/or a diastolic blood pressure of 80–89 mmHg.
Stage 1 hypertension is defined as a blood pressure of 140–159/90–99 mmHg as measured on at least two occasions. Stage 2 hypertension is a blood pressure >160/100 mmHg.
All individuals with elevated blood pressure benefit from adhering to the lifestyle
For maximal benefit, it is recommended that individuals engage in moderateintensity exercise (40–60% of V•O2max) for at least 30 minutes on most, preferably all, days of the week. Walking, swimming, cycling and low-impact aerobics are excellent options. As your aerobic conditioning improves, add a circuit-training program that emphasizes low-resistance, high-repetition exercises. (Note: When engaging in resistance training, avoid holding your breath, as this can lead to rapid increases in blood pressure and heart rhythm abnormalities.) New exercisers should ease into an exercise program by starting slow and developing a consistent routine before gradually increasing exercise frequency, intensity or duration.
Importantly, if you have hypertension, consult your physician before beginning an exercise program. This is especially critical for those who take blood pressure medications, which can alter the heart-rate response to exercise. And if you would like a little bit of extra help translating exercise recommendations into a safe, effective and fun exercise program, go to www.acefitness.org/findanacepro to find an ACEcertified Personal Trainer or Advanced Health & Fitness Specialist near you.
modification recommendations advocated in the accompanying table.
ADDITIONAL RESOURCES
LIFESTYLE MODIFICATION RECOMMENDATIONS
Modification
Recommendation
Average Systolic Blood Pressure Reduction Range
National Heart, Lung, and Blood Institute The American Heart Association
Weight reduction
Maintain normal body weight (body mass index 18.5–24.9)
5–20 mmHg/10kg
DASH (Dietary Approaches to Stop Hypertension) eating plan
Adopt a diet rich in fruits, vegetables, and low-fat dairy products with reduced content of saturated fat
8–14 mmHg
Dietary sodium reduction
Reduce dietary sodium intake to 2.4 grams per day
2–8 mmHg
Physical activity
Engage in regular aerobic physical activity such as brisk walking (at least 30 min per day, most days of the week)
4–9 mmHg
Moderation of alcohol consumption
Limit consumption to no more than 2 drinks (24 oz beer, 10 oz wine, or 3 oz 80-proof whiskey) per day in most men and no more than 1 drink per day in women
2–4 mmHg
American Council on Exercise® is a nonprofit organization dedicated to empowering people to live their most fit lives. In addition to offering quality certifications and education for health and fitness professionals, ACE also protects the public against ineffective products, programs and trends by arming them with unbiased, science-based health and fitness information. To learn more about ACE, or how you can use or purchase Fit Facts, visit ACEfit.com/FitFacts.
©2013 American Council on Exercise®
FF 210
Exercise and Hypertension
NEARLY 70 MILLION AMERICANS HAVE HIGH BLOOD PRESSURE. THIS ELEVATED PRESSURE,
TERMED HYPERTENSION, HAS BEEN REFERRED TO AS THE ‘’SILENT KILLER’’; WHILE OFTEN
SYMPTOM-LESS, IT SUBSTANTIALLY INCREASES THE RISK FOR POTENTIALLY FATAL OUTCOMES
SUCH AS HEART ATTACK, STROKE, HEART FAILURE AND KIDNEY DISEASE. REGULAR BLOOD
PRESSURE CHECKS ARE A SIMPLE AND INEXPENSIVE WAY TO IDENTIFY HYPERTENSION. STILL,
UP TO 30% OF AFFECTED PEOPLE ARE UNAWARE THEY HAVE HYPERTENSION.
While hypertension can affect anyone, it is particularly prevalent among African Americans, middle-aged and elderly individuals, obese people, heavy drinkers, women taking oral contraceptives and people with diabetes.
EXERCISE AND HYPERTENSION
A regular cardiovascular exercise program can help prevent hypertension and lead to substantial declines in systolic blood pressure.
GAUGING BLOOD PRESSURE
Normal resting blood pressure is a pressure less than 120/80 mmHg. The first number, 120, represents the pressure against the artery walls when the heart contracts (systolic blood pressure). The second number, 80, is the pressure against the artery walls during the resting phase (between heart beats) and is termed diastolic blood pressure.
There is a direct relationship between blood pressure and cardiovascular disease risk. That is, the higher the blood pressure, the greater the risk. For this reason, high blood pressure is divided into several categories that help determine appropriate treatment. “Prehypertension” is defined as a systolic blood pressure reading of 120–139 mmHg and/or a diastolic blood pressure of 80–89 mmHg.
Stage 1 hypertension is defined as a blood pressure of 140–159/90–99 mmHg as measured on at least two occasions. Stage 2 hypertension is a blood pressure >160/100 mmHg.
All individuals with elevated blood pressure benefit from adhering to the lifestyle
For maximal benefit, it is recommended that individuals engage in moderateintensity exercise (40–60% of V•O2max) for at least 30 minutes on most, preferably all, days of the week. Walking, swimming, cycling and low-impact aerobics are excellent options. As your aerobic conditioning improves, add a circuit-training program that emphasizes low-resistance, high-repetition exercises. (Note: When engaging in resistance training, avoid holding your breath, as this can lead to rapid increases in blood pressure and heart rhythm abnormalities.) New exercisers should ease into an exercise program by starting slow and developing a consistent routine before gradually increasing exercise frequency, intensity or duration.
Importantly, if you have hypertension, consult your physician before beginning an exercise program. This is especially critical for those who take blood pressure medications, which can alter the heart-rate response to exercise. And if you would like a little bit of extra help translating exercise recommendations into a safe, effective and fun exercise program, go to www.acefitness.org/findanacepro to find an ACEcertified Personal Trainer or Advanced Health & Fitness Specialist near you.
modification recommendations advocated in the accompanying table.
ADDITIONAL RESOURCES
LIFESTYLE MODIFICATION RECOMMENDATIONS
Modification
Recommendation
Average Systolic Blood Pressure Reduction Range
National Heart, Lung, and Blood Institute The American Heart Association
Weight reduction
Maintain normal body weight (body mass index 18.5–24.9)
5–20 mmHg/10kg
DASH (Dietary Approaches to Stop Hypertension) eating plan
Adopt a diet rich in fruits, vegetables, and low-fat dairy products with reduced content of saturated fat
8–14 mmHg
Dietary sodium reduction
Reduce dietary sodium intake to 2.4 grams per day
2–8 mmHg
Physical activity
Engage in regular aerobic physical activity such as brisk walking (at least 30 min per day, most days of the week)
4–9 mmHg
Moderation of alcohol consumption
Limit consumption to no more than 2 drinks (24 oz beer, 10 oz wine, or 3 oz 80-proof whiskey) per day in most men and no more than 1 drink per day in women
2–4 mmHg
American Council on Exercise® is a nonprofit organization dedicated to empowering people to live their most fit lives. In addition to offering quality certifications and education for health and fitness professionals, ACE also protects the public against ineffective products, programs and trends by arming them with unbiased, science-based health and fitness information. To learn more about ACE, or how you can use or purchase Fit Facts, visit ACEfit.com/FitFacts.
©2013 American Council on Exercise®
FF 210