According to the cardiologist at HCor, during exercise, heat is produced and eliminated from the body through vasodilation and loss of fluid (sweat), leading to a consequent reduction in blood pressure after exercise.
Known as the silent enemy, hypertension has no symptoms. Only when there is a sudden increase in blood pressure (hypertensive crisis) can symptoms appear ranging from dizziness and headache, and can reach the most severe and affect the cardiocirculatory system such as acute myocardial infarction, stroke, renal failure, among others.
Data from the Brazilian Society of Hypertension (SBH) reveal that high blood pressure already affects 30% of the Brazilian adult population and more than 50% of older people.
Although there is still no cure, high blood pressure can be controlled and avoided by maintaining a healthy lifestyle and, in many cases, the association of specific medications that reduce blood pressure. According to the cardiologist and specialist in hypertension at the HCor (Heart Hospital), Dr. Celso Amodeo, a low-salt diet and physical exercise are strong allies to control blood pressure.
“Doing physical exercise reduces the percentage of body fat, helps with cholesterol and blood glucose levels, strengthens the bone and muscle structure, and improves the individual’s cardiovascular condition. It is recommended that every hypertensive patient who is going to start a physical activity program undergoes a medical evaluation before”, explains Dr. Amodeo.
Blood pressure is the force with which blood is pushed against the walls of the arteries. It can go up or down depending on your age, heart condition, emotion, activity, and medications you take. High blood pressure in the office does not mean you are hypertensive.
“It is necessary to analyze the behavior of blood pressure outside the office through the home measurement of pressure or through the test called ABPM (Ambulatory Blood Pressure Measurement) in which we can have information on blood pressure during sleep and when waking up. In those whose blood pressure does not drop during sleep, there is an increased cardiovascular risk. The same is true for individuals who have an exaggerated rise in blood pressure on awakening,” says Dr. Amodeo.
When blood pressure consistently exceeds 140/90 mmHg, it is considered high blood pressure. In this case, one of the allies, in addition to medication and having a healthy diet, is exercising to help control blood pressure.
Physical exercise – allied to health
There are several ways to control your blood pressure, and one of them is to adopt a healthy and active lifestyle. Maintaining a balanced diet without ingesting saturated fat and salt, exercising, and avoiding alcoholic beverages are essential lifestyle modifications.
“The regular practice of physical activities can help treat hypertension based on medication or even suspend it. The exercises should be of moderate intensity, three to six times a week, in sessions of 30 to 60 minutes in duration”, emphasizes the sports physiologist at HCor, Diego Leite de Barros.
For the sports physiologist at HCor, walking, running, swimming, aerobic exercises, stretching, cycling, yoga, and hydro gymnastics are indicated to help reduce the blood pressure exerted on the blood vessels.
It is important to avoid exercising in very strong sunlight or very hot, damp places. “Wear a comfortable outfit and high-heeled shoes to minimize impact with the floor. Be sure to drink water before, during, and after exercise, especially if the day is hot. Do not exercise if you are unwell or have a headache and intense tiredness. Whenever possible, check your blood pressure before exercising and do not engage in physical activity if the pressure is above 16 x 10 (160/100mm Hg)”, advises Diego Leite de Barros.
Aerobic exercises to control hypertension
To prevent cardiovascular diseases, without a doubt, aerobic exercise such as running, swimming, and cycling surpasses the anaerobic one, producing an increase in good cholesterol (HDL cholesterol), improving glucose levels in normal people and especially in people with diabetes. In this way, they facilitate the control of arterial hypertension, reduce obesity, help quit smoking and improve the psychological aspect with a stress reduction.
“We remember, however, that it must always be associated with muscle strengthening, in a combination of the two types of exercises that will prepare your body to have better performance, firm posture with less risk of falls and better overall use of oxygen breathed”, concludes the physiologist at HCor.