High blood Pressure: Exercise As Medicine

2023 statistics for Singaporeans

On September 2023, a straits time article published 9 out of 10 Singaporeans are eating too much salt . As a result the rate of hypertension has almost doubled since 2010. Because of that, results show more than a third of people now suffer from high blood pressure. Increasing the risk of heart diseases and stroke. 

Health Minister Ong Ye Kung also said: “Chronic diseases like diabetes, hypertension and high blood cholesterol are consequences of our lifestyles, especially eating habits.”.

With this current uptrend in sodium consumption. The average Singaporean’s imbalanced dietary habits is in need of a counterweight.
This article will help you recognise the causes of high blood pressure, also known as hypertension. And the precautionary measures we can take by developing an awareness for certain lifestyle habits.

How to measure your blood pressure:

According to American guidelines, blood pressure readings fall into several categories:

• Normal blood pressure: Below 120 / 80 mmHg
• Elevated blood pressure: 120 – 129 / ≤ 80 mmHg
• Stage 1 hypertension: 130 – 139 / 80 – 89 mmHg
• Stage 2 hypertension: ≥140 / ≥ 90 mmHg
• Hypertension crisis: >180 / 120 mmHg

Different types of high blood pressure:

1. Primary hypertension:
   
   This type of blood pressure is not linked to a secondary cause, disease or medical condition. For example this is usually caused by aged, lifestyle and genetics.

2. Secondary hypertension:
   This is linked to a secondary cause (not limited to)  such as kidney disease ,obesity or depression.

3. Malignant hypertension:
   This type of blood pressure is described to be extremely high and can damage organs. Therefore is usually measured with a person having systolic blood pressure above 130. And diastolic of 86 or above.This might lead to bad health conditions such as blindness, stroke , heart attack and kidney failure.

4. Resistant hypertension:
   Resistance high blood pressure describes the lack of improvement in the blood pressure, despite measures being taken. For example exercise or the taking of medication. This type of blood pressure is usually hard to treat and might have a secondary cause.

Causes & Symptoms:

Most people with high blood pressure do not show symptoms. Only those with a severe conditions may show.

Some of these symptoms include:

1. Chest pains
2. Seizures
3. Headaches
4. Nausea and vomiting
5. Difficulty in breathing

Understanding what contributes to the risk of high blood pressure is essential to prevention.

As our clinic stands by the principle of : “Prevention is always better than cure.” 

 Some of these factors include:

1. Obesity / Overweight
2. Smoking
3. Genetics ( Relatives with high blood pressure)
4. Lack of exercise
5. Imbalance dietary (E.g an over intake of sodium and lack of fibre from fruits and vegetables) 
6. Too much Caffeine or Alcohol
7. Old age (65 & Above)
8. Faceing a lot of stress

The leading causes for high blood pressure is lifestyle, a poor diet and a lack of exercise. However in some instances, high blood pressure can also be caused by a health condition.  

Some of these conditions include:

1. Lupus
2. Long term kidney infection
3. Sleep apnoea
4. Scleroderma 
5. Kidney disease
6. Diabetes 
7. etc.

The consumption of medication or certain chemical substances also increases our blood pressure.

Some of these medication or chemical substances include:

1.  Caffeine
2. Alcohol
3. Antidepressants 
4. Immunosuppressants
5. Nicotine
6. Testosterone and other anabolic steroid
7. etc.

Exercise as medicine

Exercise holds the power in improving overall physical health levels as well as mental ones. For example managing stress levels and hormonal regulation. All of which is a contributory factor to not just high blood pressure, but an overall happy life. 

This is why exercise is considered to be one of the best medicines. Certainly, it is holistic in its approach and method that involves social and cognitive elements.  Therefore allowing any individual to improve in the areas of mental health , while benefiting from a physical health perspective. 

Picking up something new allows an individual’s brain to form new connections with their neurons consequently allowing your brain to produce new neurons. Combine this with the physical exercise aspect, and it can be compared to taking antidepressants. On the other hand, aging, stress, and diseases can trigger neurons to break down and die.

Physical activity lowers your high blood pressure by about 5 to 8 mm Hg.  Doing this consistently helps keep your blood pressure at bay. 

You may include:

1. Aerobic exercises such as walking, jogging , dancing , cycling and swimming. 
2. High intensity interval training involves exercising through a circuit format. This means short bursts of intense activity accompanied with lengths of lighter activity
3. Strength Training helps blood pressure.

Therapy Programs And Interventions

• Lifestyle Modification
  Our consultants will tailor a program specially for you by diving into understanding your lifestyle. From your circadian cycle, your diet to the physical demands of work that you go through. We will not only help you recover but also equip you with the tools necessary to prevent further aggravations in the future.We will be able to provide therapy to correct any muscle tension and joint restrictions while prescribing the right exercises to support recovery. Such exercise will be able to help create good habits for the patient, as well as educate them through first hand experience.

• • Alter G Anti-Gravity Machine

  State-of-the-art technology that has helped our patients efficiently rehabilitate, strengthen muscles and lose weight within a short time. With its technological prowess it is able to reduce body weight of up to 90 percent during exercises such as walking or running. 

  This helps relieve any pain and pressure that may be applied to any point vital ,harmed and weak. It also helps boost patient’s performance whom suffering from obesity or any form of musculoskeletal condition. Increasing their heart rates to efficiently burn calories to optimize weight loss. At the same time, our consultants will be able to analyze and help improve our patient’s gait/movement/pattern while walk and running

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