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Bring your BP down: Move!
Regular aerobic exercise is an important step in keeping your blood pressure (BP) in check. Here are a few basics and tips to get you going.* Why aerobic exercise is good for lowering BP
W
hether you have normal or high BP, regular exercise can help make your heart healthier. This means that with the right kind of physical activities, you can prevent or delay the onset of hypertension, or control it if you already have it. Why does this happen? When you are active regularly, your heart becomes stronger and it becomes easier for your heart to pump blood. Less effort from pumping translates to lower pressure on your arteries. In fact, it has been shown that physical activity can lower your systolic blood pressure by about 5–10 mmHg. Think of exercise as a fun and cheaper ‘drug’ to lower your BP – not to mention your weight. You don’t need to join an expensive gym to get your BP down, as there are so many other alternatives (see “Aerobic exercises”). Note that not all exercises are the same. Stretching exercises increase flexibility and range of motion. Strengthening exercises contract the muscles so they are built up and become stronger over time. However, the kind of exercise that strengthens the heart is aerobic exercise, defined as steady or rhythmical physical activity using large muscle groups for prolonged periods.
With or without BP meds, lifestyle changes can help you control and prevent high BP. Here are the top recommendations. • Get regular aerobic exercise • Lose weight if you are overweight or obese • Eat a healthy diet – more fruits, vegetables and low-fat dairy products; less saturated, trans and total fats (More on this in the next issue of A Slice of Orange!) • Reduce the amount of sodium in your diet • Quit smoking • Limit alcohol to two drinks a day for men, one drink a day for women
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team *We covered BP basics in the maiden issue of A Slice of Orange. Check out the March 2007 issue.
Alvin Delfin Christine Llenes Orange de Guzman, MD
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How to start exercising Don’t jump into a very ambitious exercise routine – this increases the risk of getting disappointed and stopping activity altogether. Not every person has to consult a doctor before starting moderate-intensity exercises, but it’s a good idea to check with your doctor if you have heart trouble or have had a heart attack, if you’re over age 50 and are not used to exercise, if you have a family history of heart disease at an early age, or if you have any other serious health problem. To achieve maximum benefits, you should gradually work up to an aerobic session lasting 20–30 minutes, at least three to four times a week. To do this, aim to exercise at least every other day. You can even divide the 30 minutes into shorter periods of at least 10 minutes each. Every full workout should begin with a warmup: 5 minutes of easy movement, such as slow walking or cycling or, for swimmers, an easy breaststroke. You can also do stretching or
range-of-motion activities. A good warm-up helps adjust the body from rest to movement and reduces the stress on your heart and muscles. Many injuries can be traced back to the lack of an adequate warm-up before exercising.
It takes about 1 to 3 months for regular exercise to have an impact on BP. Don’t stop being active when you reach your targets though – the benefits last only as long as you continue to exercise. Every exercise session should also end with 5 minutes of easy movement or stretching, also known as a cool-down. The cool-down helps your body recover and return to its normal state. Don’t lie down or sit immediately after a huge workout, as this can make you dizzy or lightheaded.
Aerobic exercises
Here are a few examples of moderate-level physical activities. Chores
Sports
Washing and waxing a car for 45–60 minutes
Playing volleyball for 45–60 minutes
Washing windows or floors for 45–60 minutes
Walking 2 miles in 30 minutes (1 mile in 15 minutes)
Gardening for 30–45 minutes
Dancing fast for 30 minutes
Wheeling self in wheelchair for 30–40 minutes
Performing water aerobics for 30 minutes
Pushing a stroller 1.5 miles in 30 minutes
Swimming laps for 20 minutes
Stair walking for 15 minutes
Playing basketball for 15–20 minutes Jumping rope for 15 minutes
Source: National Heart Lung and Blood Institute
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As you become more fit, you will find yourself moving faster or working out longer than you did in previous sessions. Here’s a tip: if you can’t carry a conversation while exercising, you’re exceeding your aerobic limit. Slow down. You should still be relatively comfortable while exercising, not gasping for breath. Be patient with your progress.
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one other and give each other that extra push to get out of the house. • Treat exercise like an important meeting you have to attend. Work it into your regular schedule and make time for it. • Vary your exercises so you don’t tire of them. If you’ve reached your exercise goals, set them higher or start a new activity. • Make physical activity a habit. If there is an option to take the stairs instead of an escalator or elevator, go for it. Volunteer to run errands if there is walking involved. Join company sports activities. • Don’t overdo exercise. If you haven’t been exercising regularly, increase your level gradually.
When to stop Stick to it! You will reap the benefits of exercise only when you commit to moving more. Therefore, aim to make physical activity a permanent part of your life. • Don’t pick a type of exercise or an exercise venue just because everybody else is into it. Choose an activity you really want to do. Exercise somewhere accessible. • If you like group activities, find friends who can exercise with you. You can encourage
If you feel pain, don’t ignore it. You might be doing more harm than good. Learn what your body is telling you and don’t abuse it when exercising. Stop and rest if you feel any of the following: • Chest pain • Weakness • Dizziness or lightheadedness • Swelling • Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern Seek emergency treatment immediately if these symptoms do not disappear or if they continue to recur.
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Choose your shoes
The right shoes can inspire you to finally start a fitness routine. Don’t be seduced by cool-looking pairs. Choose shoes based on comfort and fit, not on brand, color or price alone. Here are a few suggestions for picking the best shoes for exercising: • If possible, wear or bring the socks with which you’ll use the shoe. • Try on both shoes, stand up and walk around. Check if the fit is comfortable. Shoes should fit snugly (but not too tightly) and shouldn’t slip as you walk. • Wiggle your toes while wearing the shoes. You need a least a half-inch (a finger-width) between your longest toe and the end of the shoe. • If you are a woman with wide feet, you might want to try a small pair of men’s shoes. • If the outsoles of your shoes are worn through, buy a new pair even if the shoes still feel comfortable.
A slice of trivia Fill in the blank: “Aerobic” literally means “with ____”. Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 10 people will be randomly chosen to win a gift pack from ActiveLink. We’ll include the answer in the next issue of A Slice of Orange.
Answer to last issue’s question: What I word (sometimes shortened to an F word) is a viral respiratory infection that resembles colds but is more severe and comes on more suddenly? This disease can be deadly for babies and elderly people. Hint: this disease has an avian version.
Influenza (or flu) is a viral infection that affects the respiratory system, and is characterized by the sudden onset of high fever, aching muscles, headache, severe weakness, cough, sore throat and a runny nose. Influenza tends to spread rapidly in seasonal epidemics. Avian influenza (‘bird flu’) occurs in birds but cases in humans
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2008 ActiveLink
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(who have come in contact with infected poultry) have been reported since 1997.
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.