Regular exercises such as walking ,jogging, running,swimming,and dancing  are good, not only for the  heart, also for the entire body as such (Aerobic exercises)

The key is REGULARITY (at least 4 days a week).consistency is important for the success.

One should exercise to the extent that his or her heart beats around 130 per minute average for at least 20 minutes a day roughly (depends on the age)Therefore one should know how to count his or her pulse rate themselves.

What really happens to the body while exercising?

  • More oxygen is taken by the blood and muscles are well oxygenated.
  • Lungs expand fully to its capacity.

Does it do well?   Yes……

  • As one exercises regularly the demand of oxygen is reduced for the heart for the given level of exercise, which is helpful for heart patients.
  • Over the period of time the blood pressure (HYPERTENSION) comes down.
  • Blood sugar comes down. In Some cases it prevents DIABETES in Future
  • Bad cholesterol reduces and good cholesterol improves in the blood.
  • Obesity can be avoided.

If you don’t have place or facility for aforementioned exercises, you may use treadmill or Elliptical at home or gyms for fitness.

What about weight lifting (Isometric exercises)?

  • They are mainly for body building and strength, but can be dangerous.
  • But using low weights, high repetitions (mixture of aerobic and isometric) under supervision is good.
  • But one must involve upper body, lower body and Abdomen .That show core muscles get strengthened.

Some tips:

  • Start gradually. Increase with slow increments.
  • Do not push yourself hard.
  • Do not hold breath for a long time.
  • As one does exercise slowly and gradually increasing the intensity, the Endurance increases.
  • Get a t good trainer before indulging in fitness programme, also get a medical opinion.
  • Low weight isometrics, combined with aerobic exercises are good for heart patients provided if done under supervision.

All the best Beginners….

My sweet number is 130/80

different cuff sizes bp apparatus

You can have high blood pressure (hypertension) for years without any symptoms (95% of times)

Trust me, it is completely asymptomatic!!

Even without symptoms, high blood pressure   damages blood vessel, heart, Brain&Kidney, continuously.

Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack, stroke& kidney failure.Ask your doctor for a blood pressure reading at least every two years starting at age 18. If you’re age 40 or older, or you’re age 18-39 with a high risk of high blood pressure, ask your doctor for a blood pressure reading every year. Blood pressure generally should be checked in both arms to determine if there is a difference. It’s important to use an appropriate-sized arm cuff (cuff size is important and same sized cuff  for obese and thin people is not acceptable)Your doctor will likely recommend more frequent readings if you’ve already been diagnosed with high blood pressure or have other risk factors for cardiovascular disease .

Some important things you must know as a patient, as follows

1. Do not go by one reading!

2.Go to clinic, relax for some time then ask the nurse to measure BP.

3.If you have just smoked or taken tea or coffee it will erroneously show high reading.

Normal BP is 140/90 but my sweet number is 130/80

Without drugs can you reduce BP?

Of course yes!  Possible!

Every 10 kg weight reduction reduces 5 mm of mercury to 20 mm systolic BP (Systolic means upper reading and diastolic means lower reading)

Limiting alcohol intake to no more than 1 oz (30 ml) of ethanol per day for men or 0.5 oz (15 ml) of ethanol per day for   lighter weight people reduces 2 to 4 mm

Reducing salt  intake less than 6 g per day brings down 2 to 8 mm of systolic BP. dietary potassium (take fruits and vegetables) also reduces BP ( we Indians take 20 mg of salt  on an average ….otherwise food is not delicious …..

Maintain adequate intake of dietary calcium and magnesium for general health

Stop smoking and reduce intake of dietary saturated fat and cholesterol for overall cardiovascular health

Engage in aerobic exercise at least 30 minutes daily for most days (range of approximate reduction, 4-9 mm Hg) (trust me …it works)

During sleep, healthy people tend to have slight reduction in blood pressure called (“Dipping”). All of us should experience night time dipping because it relieves the blood pressure load during sleep. Many people, either because of poor sleep quality, medications they are taking, or the presence of such illnesses as advanced kidney disease, have “non dipping” (which means paradoxically shoots up high BP) at night, and that increases the blood pressure load and enhances stroke risk and risk for Heart attacks.

The highest risk for heart attack and Stroke occurs in the morning between 6:00 AM and 10:00 AM. This has been known for almost 30 years. You have a greater likelihood of reducing pressure at that time and converting to dipping status. (Selection of drugs and timing of ingestion).You may ask your doctor about this.

Unfortunately, people with advanced kidney disease—don’t seem to be as consistently able as people with normal kidney function to convert from none dipping to dipping.

Remember Dipping is good. None Dipping is bad.

So remember!

Check your BP periodically. (Also properly)

Control it.

Avoid early morning shooting up of high BP.(Monday early morning is very crucial, after week ends)

Next blog I will talk about 24 hour ambulatory monitoring and central aortic pressure ….wait till my next blog!