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'Light exercise' is one of the first things every doctor prescribes for hypertension patients. Hypertension is a condition where blood exerts a very high force against the walls of the blood vessels. While a normal person's blood pressure is usually around 120 over 80, a hypertension patient's blood pressure is higher than 140 over 90. Regular exercise helps regulate this blood pressure and improves cardiovascular health. It also improves blood circulation, thus giving you more energy and easing stress.
So, what types of exercises are best for treating hypertension?
Aerobic activities are activities that increase your heart and breathing rate. Simple household chores like mowing the lawn or swabbing the floor can also count as aerobic activities. Other such exercises include brisk walking, jogging and swimming. Alternatively you could join a group sport such as basketball or football to increase your aerobic activity. This will make your heart stronger and reduce stress, both of which will in turn lower your blood pressure.
Lifting weights may cause a temporary spike in blood pressure at the time of exercising, but it has a number of long term benefits. It improves your overall cardiovascular health and helps build strong muscles. Instead of doing a few sets of lifting heavy weights, it is better for a hypertension patient to lift lighter weights more number of times. Light weights challenge the muscles by increasing the number of sets.
Practicing yoga asanas and pranayam can help lower blood pressure and reduce stress induced hypertension. While asanas are yogic positions, pranayam refers to breathing techniques. Some asanas that are beneficial for hypertension are shavasana, sukhasan and shishuasan. Yoga benefits hypertension patients by relaxing the body and calming the nervous system.
How much exercise do you need?
With hypertension, you should be very careful to not overdo any exercise. Brisk walking for 30 minutes or jogging for 20 minutes on a daily basis is ideal. A five minute warm up and cooling down period at the beginning and end of your exercise routine is essential. If you cannot put aside half an hour each day, you could even break it up into smaller periods of 10 or 15 minutes each. When exercising, it is important to listen to your body. The moment you feel out of breath or dizzy, you must stop your exercise.
If you are a regular gym enthusiast, lifting light weights won't be an issue. However, if you live a sedentary lifestyle and are only starting a fitness routine now, it is advisable to consult your doctor before adding weight training to your schedule. You should also consult a doctor if you are above the age of 45 or if you are overweight.
I am 45 years old male. I am getting frequent burps & burning sensation in my chest. I did my endoscopy recently. Please advice. Is a surgery required or it can be treated with diet/medicine.
I have acidity from long time, sometimes it flares otherwise normal. Whenever I experience acidity, my face changes, texture changes, after having food, my chest area little swollen. I take pantop 40mg, it is helping me, but not for long run. What is the doctor's advice?
doctor Ne Red Wine heart ke liye good bataya hai. Kya Red wine main Alcohol nahi hota? Kya ye heart ke liye good hai ? Please reply.
I am 67 years old man I have a high blood pressure problem my doctor suggest me T Let H and Aten 40 mg tablets to take while taking these tablets I feel more weakness. Suggest me.
I have get a pressure in my chest. Short breaths. Tingly sensation in my upper center chest. Left arm gets tight. Left leg gets tight. I feel I have to fight not to black out. Then I have an impending sense of doom. I feel Im about to die. Symptoms last for a couple hours. Or when I fall asleep and wake up. Had 2 EKG. Came back normal. My heart only races if I start hyperventilating. It's usually 70-80 beats during an episode. Had this for years.
She is a pericarditis patient at the beginning stage. I don't know how to take care her. She doesn't reveals anything to me about her health problem. What should I do.
Recently I was feeling short of breath and went to the cardiologist to get checked. He informed there is infection in the chest and gave me Roxid 300 and Metopar. Also he suggested to get chest X-Ray done and the result is enclosed with slides. Blood reports where OK. But I still feel pressure on my chest on the upper right side and breathless. Doctor suggested to continue the medicine: should I be worried as before two months the chest X-ray was normal.
Hello doctor I am 23 years old. My, weight 64, height 5.3 feet, my HLD 61.3 mg/dl (moderate risk) and LLD 149 mg/dl (borderline high. How much calories should I burn doily to reduce my cholesterol level. Suggest me some treatment. Thanks.
I am 54 years old with normal body structure 5.10 height and 76 kg weight have little high BP problem with increase cholesterol taking Telma 40 and Aztor 40 once a day. I am very active in sex and like the most but from few months I have less sex drive and getting wight gain on my lower abdomen area what to do.
Hello sir, I am 46 yrs old. Suddenly my sugar level increase. How to reduce this. I have cholesterol & uric acid.
I will drink lemon water at that time, but still my bp id getting low and getting severe stomach pain.
- A proper diet is very essential to ensure heart health.
- Eat plenty of fresh fruits, vegetables, and whole grains. Vegetable soups and salads are a good way to include vegetables in your diet. When you feel the urge to snack, choose a piece of fruit or sticks of broccoli, radish, and carrots. A dessert of stewed fruits is also delicious but nutritious. Add chopped fruits in your yogurt.
- Cut down on fats. Saturated fats are the enemies of the heart. Stay away from fried stuff, especially deep fried foods. Switch to fat-free or fewer fats methods. Bake, roast, grill, boil, steam or poach.
- Use a non-stick pan for frying and use a healthy oil like olive oil. If the food is too dry, add moisture by adding a little fresh lemon juice which will also help to enhance the flavor.
- Change over to low fat foods. Switch over to skimmed milk instead of whole milk. Go for low-fat yogurts, cheeses, and spreads.
- Avoid red meat which has a higher fat content. Switch to skinless chicken. Fish is rich in omega 3 fatty acids which are good fat. Try and include fish in your diet, once or twice a week.
- Include plenty of fiber in your diet. Fiber helps in reducing cholesterol.
- Reduce your consumption of sugar. Cakes, cookies and candies which contain too many calories lead to obesity. This increases your chances of heart disease.
- Cut down your consumption of alcohol.