Chronic illnesses are becoming more common, a fact reported by the World Health Organization in 2008. A serious chronic condition is hypertension, or high blood pressure. High blood pressure affects millions of people worldwide, and the severity of the condition cannot be understated. Essential hypertension is the most common type, affecting 95 percent of hypertensive patients; it has no identifiable cause. However, a clearer picture has been established in relation to choice of exercise and hypertension.
Hypertension
Blood pressure readings consist of two numbers: Systolic pressure is the first number, and diastolic pressure is the second number. Systolic blood pressure is a measurement of the pressure within blood vessels while your heart is beating. Diastolic blood pressure refers to the pressure within blood vessels when the heart is at rest. A very healthy individual would have a systolic blood pressure reading of 120 mmHg and a diastolic blood of 80 mmHg. High blood pressure, or hypertension, is defined as when systolic blood pressure is continuously higher than 140 mmHg and diastolic blood pressure is more than 90 mmHg. For individuals with hypertension, a reading higher than 180/100 mmHg should prevent participation in any form of exercise.
Aerobic Exercise
Aerobic exercise training is an important treatment for individuals with hypertension, a fact underlined in a 2003 clinical review published in "Sports Medicine" by J.P. Wallace. Over time, as this exercise type is repeated, a long-lasting reduction in resting blood pressure will be experienced.
Resistance Exercise
Resistance exercise training is effective for reducing resting systolic and diastolic blood pressure in adults. However, the American College of Sports Medicine advises that endurance exercise should be supplemented by resistance exercises; they recommend that resistance training to lower pressure in hypertensive individuals should not be the only form of exercise training. Therefore, employing a circuit-training exercise structure and using a wide variety of resistance exercises will produce maximum benefit.
Pull-Ups
The pull-up is an effective exercise that recruits a large number of upper body muscles in the back, shouldes and front upper arms. However, due to smaller blood vessels, blood pressure is elevated when the upper body musculature is used compared to the lower body. Furthermore, working muscles require a good supply of blood. Arms placed above the head will restrict blood flow and therefore hypertensives are always advised not to select such exercises. For these reasons preferable exercises to a pull-up would be recommended; these could include seated row, lateral raise and bicep curls.
Warning
Avoid holding your breath when performing resistance exercises -- also known as the valsalva maneuver; the effect can increase blood pressure levels. The valsalva maneuver is performed by a forcible exhalation against a closed airway. It is crucially important to maintain a consistent breathing pattern throughout the full range of movement.
Member Comments