Hypertension is a disease that can go unnoticed and is more frequent after the age of 40, although it can appear at any age. It occurs when the pressure exerted by the blood against the arteries is very high, according to the Spanish Heart Foundation.
The World Health Organization (WHO) ensures hypertension can cause serious heart damage. Excess pressure hardens the arteries, reducing the flow of blood and oxygen to the heart. Increased pressure and reduced blood flow can cause:
High blood pressure also sometimes causes the arteries that carry blood and oxygen to the brain to become blocked or ruptured, leading to a stroke.; as well as kidney damage that generates kidney failure.
The Mayo Clinic Research Institute says that high blood pressure increases with age, but getting some exercise helps make a big difference.. Also, if the person already has this disease, physical activity helps to control it.
As measured?
Two values are given for blood pressure: the first is systolic pressure and corresponds to the moment the heart contracts or beats; while the second, the diastolic, represents the pressure exerted on the vessels when the heart relaxes between one beat and another.
Blood pressure is measured in millimeters of mercury (mm Hg). A normal blood pressure is less than 120 mm Hg for the upper number (systolic) and less than 80 mm Hg for the lower number (diastolic). According to experts, being more active lowers blood pressure levels. They ensure that regular physical activity strengthens the heart, thus allowing blood to be pumped with less effort. As a result, the force on the arteries decreases, causing blood pressure to drop.
Regular exercise also helps maintain a healthy weight – another important way to control your blood pressure. “Regular exercise takes one to three months to have an impact on blood pressure. The benefits only last if you continue to exercise,” says the Mayo Clinic.
How much exercise to do?
The ideal is to perform aerobic activity. You should aim for at least 150 minutes of moderate aerobic exercise a week or 75 minutes of more intense work or a combination of the two. Experts recommend doing at least 30 minutes of aerobic activity most days of the week.
You can split your workout into three 10-minute aerobic exercise sessions and get the same benefits as a 30-minute session. Aerobic activity is considered any activity that increases heart and respiratory rates, for example:
- Active sports, such as basketball or tennis
- Riding a bicycle
- Climbing stairs
- To dance
- Jogging
- Nadar
- Walk
Other natural ways to lower blood pressure
In the same way, it is key to eat a healthy diet, reduce salt intake, limit alcohol intake, quit smoking, sleep well, reduce stress and carry out frequent check-ups, since it is a disease that normally does not cause symptoms, for what people can have it without knowing it.