(HealthCanal.com) – A research team from the Faculty of Physical Activity Sciences and Sports at the University of the Basque Country (UPV/EHU) has published the results of research undertaken in 2010 which highlights the importance of doing physical exercise at different intensities as a way of controlling blood pressure.
Thus, amongst different groups analyzed for the research over a period of eight weeks, the group subjected to supervised physical exercise at different intensities was that which achieved greater benefits for levels of blood pressure and physiological parameters.
The research, led by Dr Sara Maldonado-Martín of the Physical Education and Sports Department at the UPV/EHU, aims to provide continuity to that first research work by means of new investigations every year which are designed to more precisely identify the benefits of exercise for high blood pressure patients. Thus, for the new round of research prepared for this year, an increase from eight to sixteen weeks in the period of monitored training is anticipated.
With this widening of the research, the aim is to find out what influence greater periods of research have on the results; and, moreover, to ascertain if it is sufficient with less volume of training and obtain similar improvements. For this final aim, it is expected to include a new study group that will alternate moderate and intense sessions of exercise, but with sessions having less duration than the rest of the groups.
In this way, the study will randomly distribute the participants thereof in four groups:
1. A non-supervised group with general recommendations for healthy lifestyle.
2. A supervised group of programmed continuous physical exercise of moderate intensity.
3. A supervised group of physical exercise programmed with different intensities (intervaled), alternating moderate and intense sessions and with a volume of minutes less than the continuous group.
4. A supervised group of physical exercise programmed with different intensities (intervaled), alternating moderate and intense sessions and with the same volume of minutes than the continuous group.
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I do three sets of bench presses, butterflies, pull downs, leg lifts, curls, military press and sit-ups three times a week. I also attempt to walk briskly every night for thirty minutes or three miles. The routine helps immensely but I still have to take Diovan 80mg twice daily to keep my B.P. average below 120/80. I am very unhappy that I have to stay on the drug as I feel there are side effects related to the Diovan that I would rather not experience, especially the loss of energy in the afternoon and tendency to dose off when in a docile state; I.e. watching television, on the computer, etc. I am 69 years old, control my weight by watching my diet, drink occasionally, don’t smoke and try to get 6-7 hours of sleep every night. Without exercise my B.P. becomes more elevated and I don’t want to increase my medication!
You “try” to get 6-7 hours of sleep?
So you get less?
Why aren’t you actually getting 8 hours?
And get 3 or 4 brisk walks daily ranging from 15-20 minutes.
But check with your doctor.
Good luck!
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p.s.
“Flip The Switch” by Robert K Cooper is a great book
for living a healthy life. Lots of suggestions and choices….
Who realisitically gets 8 hours of sleep every night? Not me. We live in a busy world with lots of things going on. Sure exercise is good, but it’s not going to solve your BP problems. Neither will diet or meditation, etc. This is a genetic problem that we’re all stuck with.
Hello Jerry. Take a look at Joel Fuhrmann’s “eat to live” book. I believe this will eliminate your medication altogether. It did mine. I was taking 10 tablets a day for diabetes, bp and cholesterol and ceased taking them all in 20 days. My bp and diabetes are in control. I walk 4 1/2 miles 6 times a week. Good luck.
Jerry, I too need the regular exercise to keep my BP under control. And exercise alone is not enough for me, medication also is required. But there are many different medications available in addition to the non-medical things like Resperate and meditation. If you experience side effects you should discuss them with your doctor and try something different.
I started to take one herbal supplement that makes wonder for me. I am almost 75, feeling like 20!
Before I was feeling like you. I still take Diovan 80mg in a morning and Cartia 240mg at night.
Meditation can lower blood pressure by 20 points within 20 minutes and also has many other great attributes that are healthy. Meditation stills the mind and also allows the body to relax deeper that it ever does in sleep. If you want to learn more look up TM meditation on youtube there are lots of great articles and even Dr. Oz on TV is pushing TM meditation. Even Jerry Seinefled, Ophra, and many other powerful people meditate every day for 15 to 20 minutes twice a day.
Stating the bleeding obvious?
Supposedly exercise of the vigorous aerobic type is the most beneficial for lowering BP. Strength training is less effective particulary when heavy weights are used. It can cause massive spikes in BP. I consume a Vegan type diet and do mostly aerobic exercise everyday, take a few supplements and my BP is now normal after 2 months on medication which made me feel awful.
I’d have to agree with the suggestions here with one additional item I’ve been following a Vegan diet for about 2 months now and the results are dramatic. I no longer take BP medication and my BP this morning was 118/69. I also exercise vigorously everyday. The diet is restrictive but with results like this I can’t complain. My blood work came back perfect also, glucose 75 and cholesterol 100.
My doctors tells me that it is not at all necessary that a person above 60 should have 120/80. He is fine with my 140/85. I use diovan 80 once a day, do my exercises, sleep to less, eat very healthy and think it is oke this way for me. Ask your doctor if it is necessary that you use it twice a day. There are proofs that for older people it is not good it all to have such low numbers.
I think 140/85 is probably fine. In fact my doctor will shrug off an occasional 150 or 160 as long as it doesn’t stay at that level persistently.
My cardiologist is not satisfied with 140. Lately it has been 140/90 and he just added another 5mg of HCTZ. I’m now on 15mg of Rampril, 5 mg of Norvasc and 5mg of HCTZ. I’m 80 years old and he wants me at or below 120/80
Exercise really help me to lower my blood pressure with Medications, Diets and Exercise. My BP was 159/103 but now within the range of 110/72 and 122/80. I subject myself to 3 Kilometer Exercise everyday and also take a supplement (Pressure-Lo). It really help me to cool my nerves. Thanks