One of the primary reasons that hypertension has become a growing concern and burden on healthcare today is due to the poor lifestyle of people.

While the exact cause of hypertension is unknown, it is often difficult to point to one particular causative factor for this condition in an individual. However, there are a few risk factors that increase one's chances of developing hypertension. These include:

•  Being overweight, obese

•  Chronic smoking

•  Desk jobs

•  Lack of physical activity

•  Excessive consumption of alcohol

•  Stress

•  High salt intake in the diet

•  Unhealthy diet

•  Use of tobacco products

•  Family history

•  Genetics

•  Aging

•  Hormonal disturbances

•  Other lifestyle diseases like diabetes

Unlike people of previous generations, people today spend most of their day sitting in front of computers, with barely any movement. Also, diets today have become progressively unhealthy, and the amount of stress that people deal with has also increased. Coupled with all this is the lack of physical activity or workouts that people don't find time for. As a result, lifestyle-related diseases like hypertension and diabetes have become extremely common.

Medication

One of the first lines of treatment for hypertension includes medications. Common medications used for this condition are – thiazide diuretics, ACE inhibitors, angiotensin II receptor blockers, and calcium channel blockers. Other medications that are given for this condition are alpha-blockers, beta-blockers, renin-inhibitors, aldosterone antagonists, and vasodilators.

Diet Modifications

Once medications are prescribed, patients are advised to modify their diet as well to help treat their hypertension. You will be advised to go in for a DASH diet that would include eating lots of fresh fruits, vegetables, foods high in fiber, whole grains, low-fat dairy, poultry, fish, and foods that are very low in saturated fats and cholesterol. You will also need to cut down on your sodium intake and boost your potassium intake to keep your blood pressure in check.

Exercise

While diet and medication are essential, one also needs 30-40 minutes of rigorous workout or physical activity to reduce blood pressure and help manage hypertension.

Recommended Exercises To Manage Hypertension

There are three basic types of exercises

Cardio Exercises: These exercises are aimed at improving your cardiovascular system and are the ones recommended for hypertension as well.

Strength Training: These exercises help you burn calories and are great for improving the strength of your bones, muscles, while also increasing stamina too.

Stretching Exercises: These are exercises that involve stretching of different joints and muscles to improve their flexibility.

As mentioned above, the class of exercises that are recommended for the management of hypertension are cardio or cardiovascular exercises. These include the following types of exercises:

•  Brisk walking

•  Jogging

•  Running

•  Swimming

•  Cycling

•  Skipping

 •  Skiing

•  Aerobics

•  Zumba

Importance Of Aerobic / Cardio Exercises To Reduce The Risk Of Hypertension

Cardiovascular exercises, also called aerobic exercises, are great for your heart and the vascular system that includes your blood vessels. More so if you have a condition like hypertension. These exercises improve the oxygen uptake by your body cells and burn out all the unhealthy fats in your body, thereby reducing the number of trans and saturated fats from your body. As a result, your blood pressure reduces, and so does the burden on your heart, which can now pump blood at its optimum or normal rate. These exercises also reduce your blood sugar levels, improve the functioning of your liver, and eliminate the cholesterol or fat deposits in your blood vessels – all of which are the main causes of lifestyle diseases.

How Often Should You Exercise?

It is recommended that everyone should exercise for at least 30 minutes every day and five days a week. This needs to be strictly followed by those who suffer from hypertension, and they must perform cardio exercises. If you are short on time some days, you can do a quick warm-up and do a high-intensity workout like jogging or running, 3-4 times a week, to give you the same benefit.

Safety During Exercise

While you must get your daily dose of physical activity and cardio exercises, avoid overdoing them. If you are just a beginner, you must begin slow and then slowly increase your workouts and workout times. Always begin your exercise routine with 5-10 minute warm-up exercises before proceeding to the more rigorous cardio workouts. Warm-ups also help your joints become more flexible, without which your muscles and joints can be damaged if you begin rigorous exercises immediately.

Benefits Of Exercises

No matter what exercise you choose to do, do it regularly. If you are a normal healthy individual, you can do a good mix of all the three types of exercises. However, if you are a hypertension patient or are at risk of developing this condition, it may be a good idea to begin your workout routine with some stretching that readies your body for the rigorous aerobic exercises that can help bring your blood pressure down.

Conclusion

Lifestyle diseases like hypertension arise due to poor habits and lifestyle. However, understanding your risks and modifying your lifestyle is the best way to ward off any chances of developing this condition. Reducing your risk of developing hypertension also automatically reduces your chances of developing other cardiovascular ailments. Being vigilant about your own habits and mitigating your risk with the right amount of physical exercise is the best way to keep hypertension at bay.