From Start to Fitness
Blood pressure and exercise
By ANDREA RENEE WYATT, M.S.S., C.S.C.S.

Q: Recently my doctor diagnosed me with borderline high blood pressure. She suggested I exercise, eat properly and lower my stress levels. Although I currently walk three days a week, this obviously is not enough. What type of exercise program should I begin that will help lower my blood pressure?

A: High blood pressure can cause heart failure, heart attack, stroke, kidney conditions and vision problems. With more than 50 million Americans now suffering from this condition, it is important to take the recommendations of your doctor seriously. And although there are some uncontrollable factors that can increase blood pressure (such as heredity), exercise certainly can lower your risk.

Blood pressure is defined as the force of blood pushing against the walls of blood vessels. High blood pressure requires your heart to work harder as it pumps blood via blood vessels throughout your body. The harder your heart has to work, the more likely it is that your arteries will begin to harden.

Exercise is important in keeping your heart and arteries healthy; it increases circulation and cardiovascular endurance, strengthens bones, lowers body fat percentages and helps relieve or decrease stress.

A successful exercise routine includes cardiovascular or aerobic exercise, strength training and proper nutrition. How you incorporate these elements into your daily life will depend on your lifestyle.

Your current walking regimen sounds great. The length of time you spend and the intensity which you are walking is significant. Three days a week sounds good. Try to maintain an intensity in which you can carry on a conversation and not overexert yourself. Adding additional types of aerobic exercise, such as cycling, hiking and swimming to your routine can also benefit your heart.

Try to complete a minimum of 30 minutes of aerobic exercise at least three days a week. If you are unable to walk for 30 continuous minutes, break it up into smaller sections.

While a total body strength-training routine can improve muscle strength, it also can help reduce your body-fat percentage, which in turn will help reduce high blood pressure. Be sure to focus on all major muscle groups, such as your chest, shoulders, legs and core muscles (abdominals and back). Again, be careful of your intensity when strength training. Choose resistance that is challenging but still allows you to complete the exercise without compromising the proper technique.

Always consult a physician before beginning an exercise program. If you have a fitness or training question, write to Andrea in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL32853- 6475.

(c) 2008 King Features Synd., Inc.