17. The benefits of exercise for the hypertensive

Essential arterial hypertension is the most common risk factor for cardiovascular morbidity and mortality. Regular exercise is a well-established intervention for the prevention and treatment of hypertension. Continuous moderate-intensity exercise training (CMT) that can be sustained for 30 min or more has been traditionally recommended for hypertension prevention and treatment. On

Exercise: A drug-free approach to lowering high blood pressure

Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

If your blood pressure is at a desirable level less than 120/80 mm Hg exercise can help prevent it from rising as you age. Regular exercise also helps you maintain a healthy weight another important way to control blood pressure.

How much exercise do you need?

Aerobic activity can be an effective way to control high blood pressure. But flexibility and strengthening exercises such as lifting weights are also important parts of an overall fitness plan. You don't need to spend hours in the gym every day to benefit from aerobic activity. Simply adding moderate physical activities to your daily routine will help.

Any physical activity that increases your heart and breathing rates is considered aerobic activity, including:

• Household chores, such as mowing the lawn, raking leaves, gardening or scrubbing the floor
• Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming
• Dancing