Kenneth Gardner
HYPERTENSION (HIGH blood pressure) is one of the most prevalent and chronic diseases in our society. Hypertension occurs when the blood exerts too much force, or pressure is exerted on the walls of the blood vessels. Hypertension is related to the development of heart disease, stroke and heart attack. It increases the risk of damage to the kidneys and it can cause kidney failure.
Hypertension strains, weakens and tends to enlarge the heart. A heart that is enlarged under hypertensive conditions tends to be even weaker. Hypertension also scars and hardens blood vessels making them less elastic. Hypertension usually has no early warning signs. It is often called a silent killer because it usually has no symptoms. Many persons who have high blood pressure are not on any therapy to control it, while some are not even aware that they have such a problem. All the causes of hypertension are not known, however, once it is detected, it can be controlled.
RISK FACTORS CAN BE CONTROLLED
Many of the risk factors for hypertension can be controlled. Hypertension can be caused by our diet, the environment in which we live or work and our lifestyle. Hypertension is a serious medical problem if left untreated. Some of the most detrimental effects of hypertension are on the heart and the brain. Hypertension makes the heart work much harder to pump the blood around the body.
Exercise has a very strong positive effect on the heart and its blood vessels and by extension the management of hypertension. Exercise helps to improve the elasticity of the blood vessels as well as increase the number of capillaries. This lowers the resistance to blood flow in the blood vessels and reduces the work of the heart in the circulation of the blood. Exercises that improve our endurance have been used very successfully in the reduction of hypertension, without the side effects that are associated with the use of most other medication.
Research indicates that exercises that improve the endurance of individuals with a high risk for developing hypertension will also reduce the risk that would occur with time. The American College of Sports Medicine has recommended the use of endurance exercises as an effective strategy to reduce the incidence of hypertension in susceptible individuals.
EXERCISE RECOMMENDATIONS
The exercise recommendations for the successful management of hypertension are generally the same as those prescribed for developing and maintaining general fitness. However, exercises that are done at a somewhat lower intensity can lower hypertension if they are done over a relatively long period. Exercises that are done with the use of weights can also be quite useful. However, the weights should be light enough to allow the individual to do many repetitions.
Exercises that help to produce weight loss can also help to reduce hypertension, because the weight loss will also reduce the heart's workload. Those of us who are about to start an exercise programme should establish both short-term and long-term goals. These goals will help to motivate us to make regular exercise a relatively permanent fixture in our lifestyle.
