It is possible to prevent many diseases with regular exercise and a healthy diet. In order to reduce the effects of hypertension, which creates very risky situations, it is necessary to exercise regularly and correctly, and to stay away from unhealthy diets. Moderate-intensity dynamic aerobic exercises such as walking, cycling and swimming are recommended for at least 30 minutes and 5-7 days a week for hypertension patients. Dr. Cover. Member Mert Sarılar talked about the importance of exercise in patients with hypertension.
FACTORS CAUSED HYPERTENSION?
Cardiovascular diseases are the most important cause of death worldwide. Therefore, early diagnosis and appropriate treatment of cardiovascular diseases play a major role in survival. Hypertension is also among the important risk factors for the development of cardiovascular disease. In a study conducted in 2015, approximately 1.13 billion people in the world are thought to have hypertension, and this number is expected to increase to 1.5 billion in 2025. Hypertension, by definition, is a systolic blood pressure of 140 mmHg or more or a diastolic blood pressure of 90 mmHg or more.
CHANGE YOUR LIFE TO PROTECT DISEASES
Hypertension treatment includes two basic components: lifestyle changes and drug therapy. Lifestyle change and exercise undoubtedly reduce blood pressure in patients, but the majority of patients require additional drug therapy. Studies have shown that a decrease of more than 10 mmHg in systolic blood pressure and more than 5 mmHg in diastolic blood pressure reduces the risk of death by 10-15%. Lifestyle changes include limiting salt in the diet (maximum 5 g sodium intake per day), quitting smoking and alcohol, eating a Mediterranean type diet rich in fresh vegetables and fruits, brisk walking for 1 hour at least 5-7 days a week, and weight control.
PROTECTS FROM REGULAR AEROBIC HYPERTENSION
With exercise, a sudden rise in systolic blood pressure occurs first, and then, with a rapid decrease, blood pressure returns to normal levels. Various observational studies have shown that regular aerobic exercise is beneficial in the prevention and treatment of hypertension. In this way, it even reduces the cardiovascular risk.
WALKING, RUNNING, SWIMMING CAN BE MADE
Exercise types are grouped in 3 categories as aerobic, static-stretching and resistance. Aerobic exercises are endurance exercises in which large muscle groups participate. Exercises that increase oxygen consumption such as walking, running, cycling and swimming are aerobic exercises. Resistance exercises (lifting weights, etc.) are exercises to increase muscle strength and endurance. Static stretching (Isometric) exercises are performed by bringing the body to a certain position so that the muscle group is stretched.
EXERCISE INTENSITY ALSO VARY
Unlike exercise type, exercise intensity also shows differences on blood pressure and heart health. For example, low-intensity and short-term exercises lower blood pressure less than moderate or high-intensity exercises. Individuals doing moderate or high-intensity exercise had a 15% lower mortality rate due to heart disease. Based on this study, moderate-intensity dynamic aerobic exercises (walking, cycling, swimming) for at least 30 minutes and 5-7 days a week are recommended for hypertension patients. In addition, resistance exercises 2-3 days a week are also recommended for hypertension patients. The preventive effect of isometric exercise type on heart disease and its effect on blood pressure has not been clearly reported.
ALL PATIENTS MUST EXERCISE REGULARLY
The positive effect of exercise on blood pressure and heart health has been demonstrated by many scientific studies, and regular exercise is recommended for all patients, whether they have hypertension or not. However, especially in patients whose blood pressure cannot be controlled with exercise and lifestyle changes, long-term drug therapy and a specialist physician examination are essential.