Hypertension can be categorized as either primary (a.k.a. essential) or secondary. Primary hypertension, which accounts for 90% of all hypertension, has no known cause. Secondary hypertension is usually related to a specific disease, infection, injury, or hormonal disorder. Both primary and secondary hypertension can increase a person’s risk of stroke, coronary artery disease, and congestive heart failure. Hypertension may also cause headaches, dizziness, and fatigue.

Blood pressure is a measurement of the outward force of blood against the inner walls of blood vessels. The normal resting blood pressure is about 120/80 mmHg (millimeters of mercury). Individual readings may deviate slightly from these textbook numbers and still remain in the normal range.

The top number in a blood pressure reading is called the systolic pressure. This number represents blood pressure in the arteries as the heart is contracting. The bottom number, or the diastolic pressure, represents arterial pressure when the heart is at rest. The normal range for systolic pressure is from 100 to 140 mmHg. The normal range for diastolic pressure is from 70 to 90 mmHg. Usually, younger people fall towards the bottom of these ranges while the elderly are prone to the upper limits.

To effectively treat high blood pressure, one must first realize that they have it. Regularly monitoring your blood pressure is the best way to determine this. A good blood pressure cuff and stethoscope are imperative here. Thriftiness should not be the top priority when buying such instruments. Ask your doctor or local pharmacist for specific guidance.

Other important factors in measuring blood pressure include, but are not limited to, body position, tester error, and physical activity. For example, when you are lying down your blood pressure is lower than when you are standing. Always take the measurement sitting in the same position.

Tester error presents another crucial element of getting an accurate blood pressure reading. Ideally, a trained health care professional should take your blood pressure. Taking your own reading is a good idea if you have been properly instructed. Otherwise you may end up with worthless information – which may cause enough distress to contribute to hypertension in itself. Keep in mind that a high reading should always be confirmed by repeat measurements.

While physical activity can be helpful in the prevention and treatment of hypertension, it can also cause a blood pressure reading to be grossly distorted. Even the slightest bit of activity, such as engaging in conversation, can cause your blood pressure to rise. Some people make the mistake of walking to the doctor’s office before getting a blood pressure reading. A doctor or nurse may not ask if they were physically active before their visit. This situation can lead to a false positive test result. Save the exercise for after your appointment, where you may find it to be a necessity.

So, where does exercise fit into the blood pressure equation? Research has shown exercise to be an effective means of preventing and treating some types of hypertension. Individuals with moderate to severe, primary hypertension (i.e. 140 to 160/90 to 100 mmHg) can sometimes lower their blood pressure with regular, low to moderate intensity exercise. Bicycling and walking can be good for this purpose. Heavy weightlifting is out of the question. Ask your doctor about his or her recommendations for exercise if your blood pressure is greater than 140/90 mmHg.

Individuals with blood pressures higher 160/100 mmHg are usually treated with a combination of medication, exercise, diet, and stress intervention programs. These elements combined can wage a powerful war on hypertension.

A healthful diet, low in saturated fat, trans fat, and calories, is an especially powerful tool in reducing high blood pressure. This type of diet helps keep blood vessels clean and decreases the risk of overweight and obesity, which have been highly correlated to hypertension. Another helpful dietary strategy is to leave the salt shaker alone. Too much sodium can also cause blood pressure to rise, especially if you are hypersensitive to it.

According to the American Heart Association’s National Cholesterol Education Program, hypertension is the most common cardiovascular disease. You may have it and not even realize it. One of the most important steps you can take in becoming physically fit, if you haven’t already done so, is to find out what your blood pressure is. Once you have established this, keep in mind that regular physical activity, good nutrition, and stress management, are important parts of excluding yourself from the hypertensive population.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

1.) Thou shalt consume enough fluid to maintain adequate hydration each day. (Carefully consider the demands of physical activity on this one.)

2.) Thou shalt eat foods that are rich in vitamins and minerals.

3.) Thou shalt eat foods that are high in dietary fiber (e.g., whole grains, legumes, vegetables, and fruits).

4.) Thou shalt eat smaller meals but eat them more frequently throughout the day.

5.) Thou shalt moderate your intake of high fat foods, saturated fats, and trans fats.

6.) Thou shalt moderate your intake of high sugar foods and added sugars (i.e.,  table sugar, honey, syrup, etc.).

7.) Thou shalt moderate your intake of alcoholic beverages.

8.) Thou shalt never-never-ever-ever eat deep-fried Spam (nothing against Spam, this is just a reminder that you shouldn’t eat everything).

9.) Thou shalt offset “caloric balance” to achieve and maintain personal fitness goals.

10.) Thou shalt supplement, as necessary, to achieve and maintain personal fitness goals.

11.) Thou shalt study food labels and other informative sources to educate yourself about good nutrition and healthful eating habits.

The above guidelines are not “set in stone”. They are generalized and directed at a broad population. Extreme care should be taken in designing your individualized nutrition plan. Any health concerns that you may have with regard to these guidelines should be discussed with a qualified health professional, prior to following them.

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D. (HealthBuilding.com)

Barbell Squat
Stand with your feet placed wider than shoulder-width apart while balancing a barbell across your shoulders.  Before you start moving downward, make sure that the barbell is symmetrically placed.  Once you feel comfortably balanced, slowly begin to lower your body.  When you reach the point where your upper legs are parallel to the floor, push back up to the starting point.

Tips and Considerations
- Stay within a fairly comfortable range of motion (ROM).  If you can only go down a quarter of the way, stay within that ROM until you can go deeper.  If you can go lower than the point where your upper legs are parallel to the floor, do so carefully.
- Keep your abdominal muscles tight during this exercise in order to protect your lower back.
- Do not lock your knees out in between repetitions.
- Spotters can place their hands on your hips if you need a bit of help.
- Set the safeties on the squat rack as close to the bottom of your ROM as possible.

Muscles Involved
- Quadriceps, hamstrings, glutes, calves, abs, paraspinals

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.

Last month the U.S. Department of Health and Human Services came out with the “Physical Activity Guidelines for Americans,” which are the first comprehensive guidelines ever issued by the Federal government on physical activity.  While the feds are taking a lot of heat for the economic downturn right now, I think they have done something absolutely wondrous for American citizens in setting forth these guidelines.

The Guidelines were developed by a team of respected scientists and are based on a myriad of research demonstrating many solid links between physical activity and improved health & fitness.  Among the documented health benefits of physical activity are:
- Reduced risk of: Obesity, overweight, abdominal adiposity, early death, heart disease, type II diabetes, stroke, high blood pressure, unfavorable blood lipid profile, metabolic syndrome, anxiety, depression, hip fractures, falling, and various cancers.
- Improved: Body composition, cardiorespiratory endurance, muscular fitness, balance, functional health, cognition, bone health, sleep quality, cardiovascular and metabolic health biomarkers.

As with most government documents, the new Guidelines document is fairly lengthy (76 pages).  So, I have attempted to summarize some of the most salient points from the Guidelines below:
Children and Adolescents (6-17 years old)
- Should do at least 60 minutes of physical activity every day.
- Should spend most of that time doing moderate to vigorous intensity aerobic activity.
- Vigorous intensity physical activity should be done at least three days per week.
- Muscle strengthening and bone strengthening activity should be done at least three days per week.
Adults (18-64 years old)
- Should do 150 minutes of moderate intensity or 75 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Additional health benefits can be achieved by increasing to 300 minutes of moderate intensity or 150 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Should do muscle strengthening activities that involve the major muscle groups at least two days per week.
- When resistance training is used for muscle strengthening, exercises should include a minimum of one set of 8 to 12 repetitions, and be performed to the point where it would be difficult to do another repetition without assistance.
Older Adults (65+ years old)
- Should follow the adult guidelines as much as their abilities allow them to.
- Should do activities that that improve or maintain balance if they are at risk of falling.
Additional points
- Parents of children and adolescents with disabilities should work with the children’s health care providers for suggestions on the appropriate types and amounts of physical activity for them.  Whenever possible, these children should follow the children and adolescents guidelines as much as their abilities allow them to.
- Adults with disabilities should follow the adult guidelines as much as their abilities allow them to.
- Healthy pregnant and post partum women should do 150 minutes of moderate intensity aerobic activity each week.  Women who regularly do vigorous intensity aerobic activity or high amounts of activity can continue to do so providing that their condition stays the same and they talk to their health care providers about their activity levels over the course of their pregnancy.
- Individuals with health conditions or symptoms should consult their health care providers for suggestions on the appropriate types and amounts of physical activity for them.
- The benefits of physical activity far outweigh the risks for almost everyone.
- Sedentary people should “start low and go slow.”
- Even a little bit of activity is better than none at all.

I think the new Guidelines are a great contribution to American health care.  If you want to do something positive for yourself, your family, and even your country, learn more about the Guidelines and most of all, be as physically active as you should be!

What are your thoughts on the new HealthBuilding Blog and the 2008 Physical Activity Guidelines for Americans?  I would love to hear your comments.  Also, when you have time, take a look around the rest of HealthBuilding.com.

All the very best in health,

Dr. William L. Elliott, PhD, MS, FT, CPT, CNMT, RMT

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.