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A 10-Week Physical Activity Program for a Hypertensive Obese Adult

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Hypertension is a comorbidity of obesity. A 10-week physical activity program for hypertensive adults is discussed in this article. Read to know more.

Written by

Dr. Kayathri P.

Medically reviewed by

Dr. Atul Prakash

Published At November 24, 2022
Reviewed AtFebruary 3, 2023

Introduction:

Obesity and hypertension are risky conditions precipitating various other disorders, including diabetes and cardiovascular and pulmonary diseases. As the weight increases, the risk of hypertension is also increased. A 10-week physical activity program can reduce the weight of the adult and will lessen the dangers precipitated due to obesity. Hypertension can also be moderated, and cardiovascular diseases are also prevented.

What Is Hypertension, and What Are the Causes?

Hypertension is the elevation in blood pressure and is the cause of many cardiovascular diseases. The normal blood pressure for an adult will be 120/80 mm Hg (millimeters of mercury). Suppose the blood pressure ranges between 121-139/81-89 mm Hg (millimeters of mercury). In that case, it is considered prehypertension, and if it is 140/90 mm Hg (millimeters of mercury) or higher, that is considered hypertension.

Hypertension can be divided into two categories:

  1. Primary Hypertension: It is also known as essential hypertension. It is diagnosed when there is apparently no known cause for the elevation in blood pressure.

  2. Secondary Hypertension: It is also known as non-essential hypertension. This is a condition that occurs due to some other underlying problems, such as obesity, renal disorders, and endocrine disorders.

What Is Obesity, and What Are the Causes?

Obesity is defined as being overweight due to the accumulation of excess fat to the extent that it negatively impacts health. It is usually measured by assessing the body mass index (BMI). For example, a body mass index of more than 25 is considered overweight, and more than 30 is considered obese. Obesity occurs when the energy spent is less than the energy consumed. It also occurs after several years of inactivity and in people who are sedentary most of the time.

What Are the Comorbidities of Obesity and Hypertension?

Many comorbidities are associated with obesity and hypertension, making the individual even sicker. Hypertension itself is a comorbid condition in obese. Some of the other comorbidities of obesity are:

  • Dyslipidemia or Hyperlipidemia: It is defined as an increased level of cholesterol or fat in the body, and this can cause clogging of arteries leading to atherosclerosis.

  • Type 2 Diabetes: Insulin resistance leads to type two diabetes.

  • Precocious Puberty: A condition in which the child attains features of maturity soon and reaches puberty at an early age. For example, before eight years of age in girls and before nine years of age in boys is considered precocious puberty.

  • Polycystic Ovary Syndrome: It is a condition in which the ovaries function abnormally, many small cysts are produced, and excess androgens (male sex hormones) are produced.

  • Menstrual Irregularities: When the menstrual cycle is not normal, like if it is delayed or extended for too long.

  • Psychosocial Problems: Like eating disorders and depression in obese patients.

  • Obstructive Sleep Apnoea: It is a condition in which the patient finds difficulty in breathing during sleep due to airway blockage in the upper respiratory tract.

  • Gallstones: Gallstones are formed in the gall bladder due to accumulated digestive fluid that has hardened over time.

  • Ankle Sprains: Occurs frequently due to being overweight.

  • Back Pain: Back pain that persists for a long time.

Hypertension also can precipitate a few of the following conditions:

  • Coronary Heart Disease: It occurs due to a defect in the heart during birth.

  • Hyperlipidemia: Hyperlipidemia is a condition in which there is an excess amount of lipids than the normal level.

  • Atherosclerosis: It is a condition in which the arteries of the heart get narrowed or hardened due to the accumulation of plaque made up of cholesterol and fats.

  • Diabetes: It is a chronic disease in which the patient finds it difficult to take up too much sugar, ending up with too much glucose in the bloodstream.

Why Is Exercise Important?

  • Physical activity plays a vital role in maintaining the amount of energy expended.

  • It also keeps a healthy check on weight and cardiorespiratory fitness.

  • Regular physical activity not only reduces weight but also reduces the health risks associated with obesity.

  • Exercise in combination with a healthy diet can shed a lot of body fat and helps build muscle mass.

  • A long-term commitment to physical activity can actually reduce the risk of obesity, hypertension, and many other diseases.

  • Exercise is mandatory for both health and fitness.

  • Aerobic exercises not only control blood pressure it also helps strengthen the heart and reduces stress level.

What Is Done in a 10-Week Physical Activity for a Hypertensive Obese Adult?

Aerobic exercises combined with strengthening exercises can be included in the program, and after each exercise gets over, blood pressure should be monitored for any increased levels. Exercising is recommended five days a week. A cardiovascular fitness test is done before the start of the program.

  • First and Second Week: Walking daily for 10 to 20 minutes is essential to take it slow. This is because there could be complications like muscle soreness and fatigue if the exercises are too intense in the first few days.

  • Following Weeks: Increasing to moderate intensity activities are suggested after the second week. Then, slowly the aerobic and resistance (strengthening) exercises can be incorporated slowly.

  • Aerobic Exercises (Endurance): These exercises improve endurance and are done five days a week for at least 20 to 30 minutes.

    1. Warm-Up: Dynamic stretching is done for five to ten minutes as a warm-up to activate the muscles and the body.

    2. Aerobic Exercises: Walking on a treadmill for 20 minutes is recommended and can gradually be improved to jogging when the individual is ready. Stationary cycling can also be done alternatively for 10 to 20 minutes.

    3. Cool Down: Slow walking for five to ten minutes is recommended to cool down, as the sudden stopping of fast walking can cause a sprain. Following this, a ten-minute stretching is recommended.

  • Strengthening Exercises (Resistance): These exercises are aimed at strengthening the muscles and are done two days a week after the aerobics session. Each day, one set of targeted muscles has to be done, such as the shoulder, legs, and abdomen.

  1. Leg Extension: It is done on a leg extension machine in the gym. As an alternative, squats and leg raises can be done by lying on the floor or on a yoga mat. After lying flat on the floor, try to slowly lift both legs straight without bending the knee. This should be done thrice for ten sets.

  2. Leg Curls: It is also done by sitting on the same machine or by lying on the floor with legs over a stability ball at the gym. It is done by curling the legs up as far as possible without lifting the thighs. This should be done thrice for ten sets.

  3. Row: Rowing is an exercise that can be done at the gym. It is actually just like boat rowing. This should be done thrice for twelve sets.

  4. Bench Press: This exercise is done by sitting on a bench with a weight, such as a dumbbell or a barbell, on the thigh and trying to lift the weight. This should be done thrice for twelve sets.

  5. Dumbbell Shoulder: It is done by sitting in a comfortable position with heavy dumbbells on each hand and trying to lift the dumbbells to the head level, and as there is progress, it should be increased above the head level. This should be done twelve times for ten sets.

  6. Bicep Curls: It is simply done by lifting the dumbbells and keeping the hands straight in sideways and frontways. Weight can be increased according to progress. This should be done thrice for twelve sets.

  7. Triceps Kickbacks: It is done by holding a dumbbell in one hand and lying on a table with an arched back and one leg bent on the table while the other is on the ground. Slowly lower the dumbbell and while bringing it back, try to kick the hands behind. This should be done twelve times for ten sets.

  8. Back Extensions: It can be done by lying on a mat with the head facing down. Slowly raise the chest and abdomen, and legs stably attached to the mat. Hold for 30 seconds and come back to the original position. This should be done thrice for ten sets.

  9. Abdominal Crunches: Lie flat on the floor with knees bent and hands tucked behind the head. Now slowly raise the body by contracting the abdomen. This should be done four times for ten sets.

  10. Side Crunches: Lie flat on the floor sideways with knees bent, one hand tucked on the head, and the other flat on the ground. Now slowly raise the body by contracting the abdomen. This should be done four times for ten sets.

  11. Stretching: Stretching can be done for five to ten minutes to relax all the muscles that were exerted.

Conclusion:

Exercise has been proven effective in lowering blood pressure and reducing body weight greatly. A moderate-intensity exercise for a period of 10 weeks has shown significant results in many patients. Being sedentary always puts the individual at risk for wide-ranging health issues. Being active and having a healthy diet can be life-changing to many. Especially once teenage is over, all kinds of health issues pop up one by one. So, it is better to be preventive and start exercising once adulthood is reached. So start moving now!

Frequently Asked Questions

1.

How Much Exercise Is Recommended for Patients With Hypertension?

The American Heart Association and the American College of Cardiology advise individuals with hypertension to exercise for at least 75 minutes per week at a vigorous intensity or 150 minutes at a moderate intensity. This can be divided into five 30-minute sessions each day.

2.

What Is the Hypertension Activity Program?

A comprehensive hypertension activity program is designed to lower blood pressure in people with hypertension. This regimen includes medication, routine blood pressure monitoring, and lifestyle changes such as a healthy diet, exercise, and stress management. The program's objectives include assisting people with high blood pressure in managing their illness, lowering their risk of complications, and enhancing their general health and quality of life.

3.

What Physical Activities Can Help Obesity?

Weightlifting, strength training, and aerobic exercise are all beneficial for battling obesity. Activities that boost heart rate and burn calories, like jogging, swimming, or cycling, can aid in lowering body fat. Increasing muscle mass with resistance training, such as weightlifting or bodyweight workouts, can burn more calories even when one is at rest. Strength is necessary for daily activities, which can be developed by weightlifting. In conclusion, lowering obesity and advancing general health and fitness can be accomplished by combining aerobic and resistance training.

4.

What Exercises Are Best for Patients With Hypertension?

Patients with hypertension are strongly advised to engage in aerobic activities, including brisk walking, running, cycling, and swimming, as these activities lower blood pressure and improve cardiovascular health. Exercises from the strength training program, like pushups, squats, and weightlifting, can also lower blood pressure, but only when done under the guidance of a fitness expert. Before beginning any exercise program, it is crucial to speak with a doctor because people with hypertension may have additional health issues that need to be addressed.

5.

What Are the Ten Physical Activities for Hypertension?

- Walking, cycling, swimming, or running for 30 minutes each day, five days per week, are some of the aerobic workouts.
- Three days a week, spend 15 minutes daily engaging in resistance training, such as weightlifting, pushups, or yoga.
- Two days a week for 15 minutes, stretching and flexibility activities like yoga or Tai chi.
- Incorporating physical activity into daily activities, such as gardening, walking during lunch breaks, or using the stairs rather than the elevator.
- Weekly increases in exercise volume and intensity should be made to sustain progress.

6.

Why Is Exercise Vital for High Blood Pressure?

Exercise is crucial for people with high blood pressure because it lowers blood pressure, reduces the risk of heart disease, and improves general cardiovascular health. Regular exercise relieves the strain on the cardiovascular system by regulating blood flow and lowering the workload on the heart. Exercise also aids in weight loss, insulin sensitivity improvement, and the promotion of healthy lipid levels, all of which help in managing high blood pressure.

7.

When Working With a Client Who Has High Blood Pressure, Which Exercise Will One Avoid?

Exercises that could raise blood pressure and put a client at risk should be avoided while dealing with a client with high blood pressure. Avoid high-intensity workouts like heavy weightlifting, high-impact aerobics, and extreme sports like boxing or basketball. These may raise blood pressure quickly, placing stress on the heart and blood vessels. Instead, low-impact and moderate-intensity exercises like walking, yoga, cycling, and swimming are advised.

8.

What Are the Limitations on Activity for Adults With Hypertension?

Adults with hypertension may have restrictions on their ability to engage in physical activity. People with high blood pressure should refrain from strenuous activities like heavy lifting or vigorous exercise. They should not engage in dangerous activities like contact sports and extreme sports. Persons with hypertension should still engage in moderate physical activity since it can lower blood pressure and enhance cardiovascular health.

9.

How Is Hypertension Handled Through Physical Therapy?

Through physiotherapy, high blood pressure can be controlled by combining a healthier lifestyle and exercise. Physiotherapists can design individualized exercise regimens that enhance cardiovascular health, lower stress levels, and boost physical fitness. Yoga, breathing techniques, and gradual muscle relaxation can all be used to lower blood pressure and reduce stress.

10.

What Kind of Exercise Lowers Blood Pressure in Moderate Hypertension?

Blood pressure can be significantly lowered by engaging in aerobic activities like walking, cycling, swimming, or jogging for at least 30 minutes daily, five days a week. By enhancing muscle strength and the heart's ability to pump blood, resistance training, such as weightlifting, can also help lower blood pressure. Additionally, it has been discovered that practicing yoga and meditation can lower blood pressure.

11.

What Should a Hypertensive Patient Avoid?

A hypertensive patient should avoid a high-sodium diet since sodium can raise blood pressure. Processed and canned foods, which are heavy in sodium, should be avoided. They should also refrain from drinking and smoking because these activities have been shown to increase blood pressure. They should also consume less caffeine because it may briefly raise blood pressure. A hypertensive patient should also stay away from stressful circumstances because stress is known to increase blood pressure. They should engage in regular physical activity and eat a diet high in fruits, vegetables, and whole grains, which have been shown to lower blood pressure levels, to maintain a healthy lifestyle.

12.

What Are the Four Main Hypertension Treatment Methods?

- Lifestyle Changes: This includes increasing physical exercise, giving up smoking, lowering stress levels, and maintaining a healthy weight. It also includes modifying the diet to include more fruits and vegetables and less sodium.
- Medications: A variety of drug classes, including beta-blockers, calcium channel blockers, ACE inhibitors, diuretics, and angiotensin receptor blockers, are used to treat hypertension.
- Monitoring and tracking: It is crucial to regularly check the blood pressure to see if the treatment plan is effective and, if not, to make any required adjustments. Self-monitoring at home or using a wearable device can be beneficial.
- Surgery: In extremely rare circumstances, surgery may be advised as a treatment for hypertension. Procedures like renal artery stenosis may fall under this category.

13.

What Comes First in the Treatment of a Hypertensive Patient?

Evaluating the patient's medical history, physical examination, and diagnostic procedures such as blood pressure monitoring, laboratory tests, and imaging investigations are the first steps in treating a hypertensive patient to identify the underlying cause of the condition. Then, a customized treatment plan is created using this data, including medication, lifestyle adjustments, or a mix of both.

14.

What Is Hypertension’s Primary Management?

Several actions are made to lower blood pressure levels in people with high blood pressure as the first line of treatment for hypertension. It often entails lifestyle changes, including adopting a nutritious diet, getting regular exercise, managing stress, and giving up smoking. In addition, first-line treatment plans may include thiazide diuretics, calcium channel blockers, and ACE inhibitors. First-line therapy's main objectives are controlling blood pressure levels and avoiding long-term consequences like heart disease and stroke.
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Dr. Atul Prakash
Dr. Atul Prakash

Orthopedician and Traumatology

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