How much exercise is enough to reduce blood pressure?

I'm a walker when the weather cooperates. I don't run. I hate aerobics. And far too often when my husband isn't in the mood to walk with me, I'll decide to go later and later never comes. No wonder my blood pressure has been on the rise.

According to an article in the Annals of Internal Medicine from April 2, 2002, fifty studies prove the positive effects of exercise on lowering blood pressure. Their conclusion: "An increase in aerobic physical activity should be considered an important component of lifestyle modification for prevention and treatment of high blood pressure."

But it's not enough to walk a few times per week. Dr. Mercola recommends using exercise as a drug, and to strive for a goal of one hour a day, every day! He suggests that walking, running or another form of weight-bearing exercise is more beneficial than cycling or swimming.

That's advice I plan to heed, beginning this evening.

(Photo from Flickr blog of Atari, Gracinha & Marco's photos)

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Primary High Blood Pressure vs. Secondary Hypertension

A study reported in the BBC News in April of this year (2007) suggested that the cause of high blood pressure may lie within the brain. It's an interesting premise, but no more than a theory without a conclusion at this point.

The American Heart Association says that in 90 to 95 percent of high blood pressure cases, the cause is unknown. Because the cause is unknown, it's called essential or primary hypertension. Factors that may lead to high blood pressure in the remaining 5–10 percent of cases, which are known as secondary hypertension, include:

• Kidney abnormality
• A structural abnormality of the aorta (large blood vessel leaving the heart) existing since birth
• Narrowing of certain arteries

The secondary causes were ruled out for me during that initial hospital stay, so we'll be focusing our attention on the "unknown" primary type of hypertension.

Primary high blood pressure causes can include obesity or being even moderately overweight, lack of exercise, smoking, excessive alcohol intake, improper diet, stress, caffeine, birth control pills, insulin resistance, and the list goes on and on and on.

In future articles, let's take a closer look at each of these causes and some common sense approaches to controlling primary hypertension.

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High Blood Pressure Causes - Seeking Answers

My struggle with high blood pressure began about 19 years ago, when I was a very thin, young married mom with two small boys. My blood pressure was taken at a routine dental visit ... the first and only time that has ever happened. The elevated numbers alarmed the dentist so much that he sent me straight to the doctor, and the next thing I knew, I was hospitalized for observation and testing.

Later, my internist confided that he was disappointed to find no high blood pressure causes and nothing surgical to fix. I was relieved, but had no idea of the long-lived struggle to come.

I was advised to limit my salt intake, switch from canned to frozen vegetables, get some exercise, not to stress over anything, and that I'd be taking one pill every morning and night for the rest of my life. Hypertension was no big deal. Make a few easy changes and pop a pill.

But I didn't like the side effects. Taking beta blockers at age 24 with two energetic young boys just wasn't a good solution. And so began the saga of trying to find the right drug. Some made me hypotensive (blood pressure got too low). One made me dizzy. Some caused low libido ... which my doctor said only affected males ... ha! Beta blockers kept my heart rate at a steady rhythm regardless of how strenuous the activity. Long story, short: I wanted off all medication in a major way!

I tried stress management classes, homeopathy, naturopathy, chiropractic, aerobic exercise, eliminating salt, eliminating carbs, no coffee, no sugar, low fat ... not all at the same time, of course. I'd wean myself off the hypertensive medication, do great for awhile, but always end up back at the doctor's office with my blood pressure once again sky high, getting chewed out for not taking my meds.

I'd like to tell you that I found the answer, but I don't think there is ONE answer. There's not one single cause nor one simple cure. My quest to reduce those numbers naturally, continues.

This blog is about what I've learned and what I'm still learning concerning high blood pressure causes and about finding methods to reduce blood pressure naturally. If you're also looking for answers, sign up for this blog's feed and we'll see what we can learn together.

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