MANAGE HYPERTENSION WITH STRENGTH TRAINING
Hypertension, also known as high blood pressure, is unfortunately a common medical condition. It can lead to serious health complications such as heart attack, stroke and kidney failure if left unmanaged. While medication is often prescribed for hypertension management, incorporating strength training into one’s daily routine has been proven to be an effective way to control blood pressure levels.
Understanding Hypertension
Before delving into the benefits of strength training, it is important to understand what hypertension is and how it affects the body. Hypertension occurs when the force of blood against the walls of your arteries is consistently too high. This can be caused by a variety of factors such as genetics, age, lifestyle habits, and underlying health conditions. When left uncontrolled, hypertension puts a strain on the heart and blood vessels, increasing the risk of serious health problems.
According to the American Heart Association (AHA), normal blood pressure/healthy blood pressure is defined as a reading of less than 120/80 mm Hg. A reading between 120-129/less than 80 mm Hg is considered elevated, while a reading of 130-139/80-89 mm Hg is categorized as Stage 1 hypertension. A reading of 140/90 mm Hg or higher is classified as Stage 2 hypertension. It is important to regularly monitor your blood pressure and consult with a healthcare professional for personalized guidance on managing hypertension.
The Role of Strength Training in Hypertension Management
Strength training, also known as resistance training, involves using weights or resistance bands to build muscle mass and improve overall strength. While it may seem counterintuitive to engage in physical activity when dealing with high blood pressure, the AHA recommends incorporating strength training into one’s exercise routine for its numerous benefits:
Health Benefits of Strength Training
- Lower Blood Pressure: Regular strength training helps reduce systolic and diastolic blood pressure, contributing to better heart health.
- Reduces insulin resistance: Insulin is a hormone that helps regulate blood sugar levels. In individuals with hypertension, the body may have difficulty responding to insulin, leading to increased blood sugar levels. Regular strength training can improve insulin sensitivity and help control blood sugar levels.
- Increased Muscle Mass: Strength training builds muscle mass, which boosts your metabolism and aids in weight management.
- Improved Heart Function: Strengthening your muscles improves the efficiency of your heart, reducing the strain on this vital organ.
- Enhanced Blood Flow: Strength training promotes better circulation, ensuring your tissues receive the oxygen and nutrients needed.
- Stress Reduction: Regular physical activity, such as strength training, can help reduce stress levels, which is crucial for managing hypertension.
How Tandem Strength & Balance Can Help
At Tandem Strength & Balance, we offer personalized strength training programs that cater to your specific needs in the security and comfort of your home. Our state licensed, physical therapists are trained and knowledgeable with unique health concerns and fitness goals, ensuring that each session is custom designed just for you. Whether you’re managing hypertension or simply looking to improve your overall well-being, our programs are designed to guide you through every step of your fitness journey with confidence and care.
Moreover, our strength training sessions are designed to incorporate balance and coordination exercises, which are crucial for individuals with hypertension. These exercises improve muscle strength, enhance stability and reduce the risk of falls.
How Our Program Works
- Personalized Assessment: Our physical therapist will conduct a thorough assessment to understand your current fitness level and medical history. This ensures that your strength training routine is safe and effective.
- Customized Training Plan: We’ll design a personalized strength training program tailored to your needs and goals. Whether you’re a beginner or an athlete, our program is designed to help you succeed.
- Regular Monitoring: We’ll track your progress and adjust your training plan. We aim to ensure you get the maximum benefit from your workouts while keeping your blood pressure in check.
- Ongoing Support: Our physical therapy team is here to support you every step of the way. From answering your questions to providing motivation, we’re committed to helping you achieve your health goals.
Conclusion
Hypertension is a serious condition that requires active management. While medication is often necessary, incorporating healthy lifestyle choices can significantly improve your overall health and contribute to better blood pressure control. By adding strength training to your routine, you are taking an important step towards improving your physical health, mental well-being, and overall quality of life. Contact us today to start your journey towards a healthier lifestyle.
RESEARCH PROVES
Everyone starts to lose strength within 3-5 days after strength training has stopped. So many older adults can not afford to lose any strength because they are just getting by.
DID YOU KNOW?
As physical therapists, we continue to challenge all of our clients in a way that caregivers and families can’t. We address the root cause of their mobility issues and help older adults build strength so they can enjoy their independence and keep living costs lower.