Exercise can lower pressure

      Hypertension, or high blood pressure, is among the most common diseases treated by health care providers.
      High blood pressure is categorized when the systolic blood pressure (the top number) is 140 millimeters of mercury or greater, while the diastolic blood pressure is 90 millimeters or greater. Although both readings are important, the number to watch is the diastolic as it indicates the pressure when the heart is at rest.
      There are two categories of hypertension, both of which can be managed through a combination of exercise, diet and sometimes medication.
      Essential or primary hypertension results from unknown causes; secondary hypertension is due to identifiable endocrine or structural disorders. High blood pressure from unknown causes constitute more than 90 percent of all cases.
      Exercise is becoming the No. 1 solution for helping to manage hypertension with some patients. An exercise program can be modified to accommodate the hypertensive client; high blood pressure, unless recommended by a physician, should never be the end of an exercise regimen.
      Regular endurance exercise can lower blood pressure by seven millimeters systolic and five millimeters diastolic in men and on average by 19 and 14 millimeters, respectively, in women. Decreasing high blood pressure without the use of medication is not only more cost effective but also better for the body.
      The most important factor is that the exercise is mild to moderate in intensity; this has proven to be equivalent to, if not better, than high-intensity exercise for controlling hypertension.
      Exercise, along with antihypertensive medications, has also been established as a management tool. A study conducted in 1995 revealed that 16 weeks of three 45-minute stationary cycling sessions per week significantly reduced diastolic blood pressure in severely hypertensive men.
      When compared to a medication-only group, the group that supplemented medication with approximately 1,000 calories of exercise per week demonstrated the lowest diastolic and systolic blood pressure.
      Diet and nutrition is another important factor for controlling high blood pressure. The program Dietary Approaches to Stop Hypertension has participants eating three meals a day that are low in fats and high in fruits, vegetables and low-fat dairy products.
      The success of the program is not based in a secret formula, simply lowering fat and sodium intake, along with total calories consumed, will result in a change of blood pressure. Most people who suffer from high blood pressure are above their ideal body weight so diet and exercise can help relieve this burden on the heart and arteries.
      Other healthful suggestions from the program include: drinking alcohol in moderation, increasing the intake of such nutrients as potassium, magnesium and calcium and avoiding processed foods.
      If all Americans followed the diet program and experienced similar reductions in blood pressure, heart disease and stroke would likely be reduced 15 to 27 percent. Again, this diet is not a secret formula; it just promotes healthy eating with food modifications and portion control along with regular exercise.
     
     Mike Springer and his wife, Kim, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442 and by fax at 233-9446.