Donna Sandidge, MD. (Photo provided by Cayuga health).
By Donna Sandidge, MD
Starting an exercise routine can add up to lowering your blood pressure and controlling your weight, both of which pose major health risks for about half of U.S. adults.
High blood pressure, or hypertension, increases the risks of having a stroke, developing heart disease, and damaging vital organs. High blood pressure doubles the risk of cardiovascular complications compared to those with a normal level of blood pressure. A normal blood pressure reading is less than 120/80 mm Hg. Regular physical activity and a healthy diet are the cornerstones for controlling blood pressure, and small, gradual changes in both these areas can provide significant health benefits.
(Photo provided by Cayuga Health).
How do you get started?
If you have not been active for quite some time, or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have high blood pressure, diabetes, cardiovascular disease, or any other preexisting condition. It is best to start slowly with something you enjoy, like taking walks, dancing, or riding a bicycle. Scientific studies show that physical activity is safe for almost everyone and beneficial at ANY amount for everyone. The health benefits of physical activity far outweigh the risks.
What counts as exercise?
Any physical activity that gets you moving and increases your heart rate above the resting, or sedentary, rate, provides health benefits; any level of activity is better than none. While 30 minutes of moderate aerobic (brisk walking, swimming, biking) and resistance exercise (weightlifting, elastic bands) five times a week is the widely accepted goal from medical studies, few people start at that level. A daily 10-minute walk around the neighborhood is a good start. Walking with friends helps make exercise a regular part of your schedule. For seniors and those with disabilities, “Exercise & Physical Activity,” a free, online guide from the National Institute on Aging, is packed with suggestions on beginning and maintaining your plan and customizing exercises to match your abilities.
How do you increase your activity level?
Build up slowly. You are first trying to establish a regular pattern for exercising, and that can take weeks to accomplish. Sticking with your routine is difficult, and soreness from overworked muscles will make it easier to skip – and often – forget your exercise plan. When you are ready, you can increase your exercise plan in small steps and gain benefits for your health. Aim for at least a 10-minute exercise session. You can reach the goal of 30 minutes of activity on your exercise day in two or three sessions and still have an effective workout.
What types of activities should be part of an exercise plan?
Choosing enjoyable activities will help keep you interested and motivated. Aerobic activities with flexibility and stretching exercises on three days each week, combined with muscle-strengthening activity on two days each week, provide a good balance. Daily activities at home, such as vacuuming, raking, and gardening, can also count as exercise sessions. Include warm-up time before and cool-down time after each session to help your heart move gradually from rest to activity and back again and to also decrease your risk of injury or soreness.
Lifelong in Tompkins County offers information to those ages 50 plus on a variety of community exercise and recreational programs. For information, call (607) 273-1511.
How intense should exercise be?
A moderately intense level of exercise provides overall health benefits to the heart, lungs, and circulation, but, again, any level of exercise provides some benefit. A simple test can help you determine if you’re working hard enough.
- If you can easily carry on a full conversation or sing while also exercising, you probably aren't working hard enough.
- If you can exchange brief sentences easily while exercising, but not have a comfortable or lengthy conversation, your intensity level is likely on target.
- If you get out of breath quickly, or if short sentences feel like a strain, you're probably working too hard, especially if you must stop and catch your breath.
Dr. Sandidge is the medical director of the Cayuga Center for Health Living. She holds board certifications from American Board of Internal Medicine, the American Board of Obesity Medicine, and the American Board of Allergy and Immunology. For information on the diet and lifestyle programs at the Cayuga Center for Healthy Living, call (607) 252-3590.
