French Fries and Hamburger Empowering Your Wellness Journey

How Exercise Makes You Healthier

Are you struggling in some areas of your life such as sleep, fatigue or anger but you are not sure what to do about it? One of the easiest thing you can do is to become more active. You can start being active at home. There are plenty of opportunities that are right under nose. It is not necessary to purchase any equipment.

Being physically active is one of the most natural things we can do to enhance our lives. It is also easily accomplished through everyday chores and activity when we don’t rely on machines to do all the work for us. Here are few ways regular exercise makes you will healthier.

1) MAKES YOU LESS ANGRY

Studies confirm that exercise can reduce anger in people. Physiologists report that even a small amount of exercise can have a significant impact on the buildup of anger. It is suggested that a neurotransmitter in the brain, by the name of serotonin, plays a huge role in the buildup of aggression in humans as it does in animals and rodents. If serotonin levels are low, then anger is increased, and if levels are high, then anger significantly decreases. So, by exercising for just 30 minutes a day three days a week, you can increase levels of serotonin, therefore, reducing anger. This may prevent you from blowing up in a situation that would otherwise tick you off and allow you to deal with it more rationally.

2) MAKES YOU SLEEP BETTER/ REDUCES INSOMNIA

Although exercise has been long associated with inducing sleep, only recently has it been suggested in a few studies that exercise can actually increase the length of sleep and also reduce the time that it takes to fall asleep in people who suffer from chronic insomnia. This is attributed to the effects of body-heating caused by exercise. An increase in body temperature is triggered, and then the post-exercise drop of temperature may induce falling asleep. Aerobic exercises, such as walking, spinning, swimming, running, etc., can be used specifically for this purpose.

3) ENCOURAGES HAIR AND NAIL GROWTH

Along with eating healthy, using natural products, and caring for hair topically, exercise is one of the most effective ingredients for long, nourished hair. Sweat is produced from effective exercise and in that, toxins are released through the scalp, unclogging hair follicles. This gives the hair room to breathe and grow. Exercise also increases blood flow to the scalp. Increased blood flow means an increase in nutrients and oxygen to feed the hair and promote natural hair growth.

4) HEALTHIER LOOKING SKIN

As with the benefits of exercise and hair growth, in the same manner, exercise benefits healthier skin. When we exercise, toxins and waste are released through excretion. The way we excrete through our skin is by sweating through our pores. When those pores are cleared out, this reveals fresh skin. In addition to that, the blood circulation to the surface of the skin during exercise, as well as the building of firm muscles, gives the skin a much smoother appearance.

5) HELPS YOU MAKE BETTER DECISIONS

Physical activity has a profound impact on the brain. It can improve the brain’s ability to inhibit distracting stimuli from psychometric tasks. In that, exposure to regular exercise can improve the ability to only consume relevant product information, as opposed to being bombarded by every single bit of information presented before you. Your brain function is much more stable and slows down the decline of cognitive abilities as it relates to aging. Therefore, your memory and thinking skills are energized and less affected by the daily wear-and-tear of aging.

6) GIVES YOU MORE ENERGY

Feeling fatigued is, unfortunately, a common trait in many people. Adequate nutrition and sun exposure play a big role in providing you with energy, but so does exercise. The human body is designed to be regularly active, therefore, living a sedentary lifestyle can deprive the body of what it naturally craves; movement. Regular movement or exercise keeps a constant flow of blood pumping through the heart and working the hearts muscles. These wards off any feeling of sluggishness, because the heart, which is the center of circulation in the body, is clear, therefore, has no trouble doing its work and distributing healthy blood flow for energy.

7) STRENGTHENS THE IMMUNE SYSTEM/ LESS VULNERABLE TO DISEASE

Regular moderate exercise is a vital element in enhancing the immune system. It has been proven that Macrophages cell production increases during physical activity. These cells attack the kind of bacteria which lead to upper respiratory tract diseases. All types of cells that are responsible for immunity circulate more rapidly during an exercise session, and in this cycle, they kill off both bacteria and viruses. A few hours after exertion, though, the body will return to its normal state, so to maintain a continuous bacterium-fighting immune system, you should maintain a regular exercise routine throughout the week. But beware, extensive high-intensity exercise will produce the opposite effect.

8) IMPROVES SELF-CONFIDENCE

Just as how exercise can reduce anger and stress, it can also improve self-confidence especially in the bedroom . The increased overall circulation of blood flow in the body provides you with energy to perform tasks, and, in the same breath, is a natural mood booster. When you exercise, you set yourself up to execute a certain series of tasks and to achieve particular results from your work. At the end of completing those tasks, you feel a sense of accomplishment. Taking care of your body gives you a sense of purpose in life, so by doing self-focused things such as exercise, you love yourself more, thus, gaining more self-confidence.

9) MAKES YOU PHYSICALLY STRONGER

It’s quite obvious that by conducting exercise, you will gain strength. A lot of people who are physically weak are more likely the ones who live a sedentary or less active lifestyle. When you are more physically active, the muscles break down and then rebuild themselves even bigger on a regular basis. So, each day that you incorporated exercise, the muscles strengthen, making you stronger. Although, it is important to also incorporate rest days to give the muscles time to repair and actually build after the breakdown.

10) LIVE LONGER

It is a renowned fact that by maintaining physical activity, you are more likely to live a longer life. Otherwise, you wither away faster. But recent studies place a number on these facts. It has been estimated that by maintaining a 150-minute course of moderate exercise throughout the week (that can be split into 30 minutes a day, five days a week), you can increase your lifespan by 3.4 years. So, if you have the intention of living a long life, then healthy eating, positive thinking, good energy/vibes, and exercise, grouped together will drastically increase your life span.

By exercising, you can live a more happy and fulfilled life. Try it out . You might like it.

Are Home Blood Pressure Monitors Accurate?

Should You trust Your Automated Blood Pressure Monitor?

Several studies have shown that automatic blood pressure monitors can yield inaccurate results in and out of the hospital setting. Blood pressure management, whether low, normal or high or is determined by measurements obtained using automated devices, therefore it’s critical that the devices are functioning as expected.

However, just as the reading is reliable as the equipment, the same can be said for the operator of the device. If there is uncertainty of that measurement is wrong then both the equipment and operator should be validated.

A study published in the Journal of Clinical and Diagnostic Research in 2016 showed that automated blood pressure could give very inaccurate readings even though they are easier to use than manual blood pressure. Similarly, an article published in Harvard Health interviewed several doctors who spoke to the inconsistencies of automated blood pressure monitors.

In the Journal of Family Practice (2000), Durme concluded that automated blood pressure equipment results in pharmacies were not accurate. This was more evident in patients that had really small arms or really large arms. When compared to manual pressure, the machines were wrong.

As more and more people are being diagnosed with high blood pressure, there has been a need for public health education regarding how to take your blood pressure the correct way. Because of this, there are numerous studies and articles pointing to the dangers of inaccurate blood pressure readings that might be attributed to the monitors. However, blaming the inaccuracies only on the monitor can be a missed opportunity for public education on how to take blood pressure correctly and the possible causes of wrong reading that can be corrected once identified.

Sphygmomanometers

A sphygmomanometer is a medical device used to measure blood pressure.

Manual blood measurement using an aneroid sphygmomanometer and stethoscope is the gold standard in healthcare for checking blood pressure. However, they are not ideal for home usage. Besides, unless you are a contortionist, it is extremely challenging to take your own blood using the manual method.

On the other hand, an automated blood pressure machine displays your blood pressure reading digitally with the touch of a button. They are very easy to use. But just like any other equipment they can malfunction and are only reliable if they are calibrated and instructions are followed per manufactures recommendation.

It is important to remember if you are using an automated blood pressure monitor, that you purchase one that is validated by a company that checks it for safety and accuracy before being placed on the market for use in and out of the hospital setting. Association for the Advancement of Medical Instruments (AAMI), British Hypertension Society (BHS), and the European Society of Hypertension (ESH) all have safety protocol for medical equipment. Look for monitors approved by these companies.

There might be a possibility that you might be the reason for the inaccurate measurement. Therefore before giving up on your automated blood pressure machine review the correct way to take your blood pressure at home. In the meantime here are some immediate actions you can try first.

Possible Causes for Inaccurate Blood Pressure Reading

Can You Feel Irregular Heartbeat In My Arm

If you have an irregular heart rhythm such as Atrial Fibrillation (A-Fib), then you might have inaccurate blood pressure reading. Since the cuff need to pick up blood flow, this can be very difficult to pinpoint with an irregular heart rhythm. Your doctor will be able to guide you on how to take your blood pressure with an automated machine. The manual approach is ideal for patients with Afib.

If the Cuff Doesn’t Fit

If the automatic or digital blood pressure monitor that you are using has the wrong cuff size,, then the reading is likely to be wrong too. This is because it may be too loose or too tight and would not be able to get an accurate reading from the deep-seated blood vessels in the arm. Too tight blood pressure gives you a higher reading. Too loose blood pressure cuff gives you a lower reading. Make sure you measure your arm and check the manufacturer recommendation for cuff size.

Stay Still and Don’t Move

It’s important to relax before and during your blood pressure measurement. No texting, talking laughing, crying or watching TV. Nothing that causes stress, even if it is good stress. It only takes a minute to check it. If you move it takes longer . Have you ever had the cuff squeeze tighter and tighter because you moved? This is because when you move it is difficult for the bladder in the cuff to detect the blood flow in your brachial artery. Therefore it squeezes even tighter and the reading will most likely be high. I have seen this happen too many times and it can be painful. So don’t move because it will only keep on squeezing.

Incorrect Arm Position

Arm position can interfere with blood pressure reading. Arm position above your heart can cause your blood pressure to be lower than normal. Arm positioned below your heart can cause your blood pressure to be higher than normal. Therefore make sure you arm with the cuff is at the level of your heart. If the cuff is not positioned correctly above the bend of the arm right above the brachial artery, then the results are likely to be erroneous. It is essential to practice with a medical professional to get the positioning right.

Broken Equipment

One obvious and overlooked reason why an automated blood pressure machine might be giving a wrong reading is that it was not calibrated or its broken. A machine that comes from a reputable company will have instructions on when and how to calibrate it. Follow the same safety protocols they use in clinical settings to ensure they have equipment that are working correctly. After all the equipment is part of a myriad of tools they use to help diagnose a patient.

If you ever have the opportunity to check out the equipment at the doctor’s office, you should look for a sticker with a date that indicates when it was the last checked. Hospitals have their equipment checked at least two times a year . Any equipment that shows any possible sign of being broken is take out of service immediately. You should do the same with your equipment.

The equipment at the pharmacy should also have a sticker with the date it was last checked. If you cannot locate one then ask the pharmacist. If there is no record of calibration then do not use it.

If hospitals rely on automated blood pressure measurement, then you can too. Consult with your physician regarding any abnormal reading. Stop using the equipment and check with the manufacturer if you suspect it not working.

The Correct Way To Take Your Own Blood Pressure at Home

Checking your own blood pressure comes with lots of great benefits. Studies show that home monitoring of your blood pressure is a critical step towards achieving blood pressure control. This is because whenever you find that your blood pressure is outside the acceptable range, you are able to seek medical attention quickly.

The option of having your blood pressure checked outside of the clinical setting also reduces elevated blood pressure associated with white coat hypertension. White coat hypertension is a medical term used to describe an increase in blood pressure at the doctor’s office. This can be caused by anxiety surrounding anticipated doctor’s visit.

In addition, its aso cheaper than going to the doctor’s office for just for a blood pressure check. This does not mean you should skip your doctor’s appointment

The ability to take your own blood pressure also serves as early detection of high blood pressure for people with normal blood pressure.

The Correct Way to Check Your Blood Pressure

Let us review the steps involved in checking your blood pressure the right way. Also, remember the preparation for checking your own blood pressure is the same as preparing to have it checked at the doctor’s office.

If you cannot avoid some of the items listed , then inform the person taking your blood pressure. This way it can be noted in the medical record. For instance, if you had coffee, then let the clinician know so they can make a note of your coffee intake in your chart. This is important especially if your readings are higher than expected.

Devices used to measure blood pressure are called sphygmomanometer and there are several types. The method used to check blood pressure varies, but they all include wrapping a cuff around a limb such as your arm or leg. The cuff is squeezed and inflated around the artery in that limb using a bulb or pump and then slowly released. The pressure is detected and measured with a gauge, mercury or digital device.

Aneroid and mercury sphygmomanometer utilizes manual measurement technique using a stethoscope to detect blood flow in the artery. Excellent listening skills and a quiet environment is essential for this technique to be accurate . Some clinicians still use this technique, but you will find that most use digital devices/automated devices.

Digital device uses oscillometer and an automatic calculation to display the measurement. A button on the device is pressed to start the measurement. These devices are routinely used in hospitals because they are quicker and more convenient. Efficiency is critical when you have a patient that needs frequent blood pressure check as often as every 5 mins.

Location Matters

Chances are you will use an automated digital device to check your blood pressure . American Heart Association (AHA) recommends using the upper arm for measurement. It should be snug but you should be able to slide your finger under the cuff easily.

The finger is not recommended because the blood vessels in those areas are small and will show a higher reading. You can use your wrist on under special circumstances. See the limb alert section below.

If you are unable to take measurement in your upper arm, then wrist or leg will be a better option than the finger. Keep in mind that the further away you are from the heart the higher the reading.

If you have to take your blood pressure on your leg, do this lying down with your leg at the level of your heart. Use a pillow to support your legs to raise them up to your heart level.

When taking your blood pressing while laying in the bed make sure your arm is supported at the level of your heart. If necessary use a pillow to support your arm.

Assume the Correct Position

 Non restrictive sleeve
 No caffeine 30 mins prior
 No exercise 30 mins prior
 No smoking 30 mins prior
 Empty your bladder
 Relax for 5 mins
 No talking, text, watching TV or activity
 Sit in a chair with back supported
 Uncross legs
 Feet flat on the ground or supported by a foot stool
 Relax upper part of the arm at the level of the heart on a flat surface
 Place cuff directly on the skin 1 inch above the bend of the arm
 Cuff should cover about 80% of arm length
 Keep tube still
 Follow manufacture instructions on how to use the device
 Repeat if necessary but no more than 2 times 2-3 mins apart
 Record reading date and time
 Take at the same time every day

Size Matters: One size Does Not Fit All

You will have to measure your arm to find the right size cuff. Make sure you take your arm measurement at the largest part above the bend of your arm. The measurement should be in centimeter. You should re measure your arm if you gain or lose weight. Before you buy a machine, find one that has you the cuff in your size.

Cuff sizes are as follows:

	Cuff Size recommended by American Heart Association
Cuff	Arm Circumference (cm)	Bladder Width (cm)	Bladder Length (cm)
Small Adult	22- 26	10	24
Adult	27-34	13	30
Large Adult	35-44	16	38
Adult Thigh	45-52	20	42

Using the wrong cuff size can impact your blood pressure reading. If the cuff is too tight, it will overestimate and cause a higher reading. If it is too lose, it will underestimate and produce a lower reading.

Device Validation and Certification Programs

Medical equipment must pass a safety testing before than can be used in the hospital or clinic. However, devices that are sold for personal usage are not required to pass safety testing before being placed on the market. Therefore, some devices that are being sold are not checked for safety and are not recommended by the American Heart Association.

In order for any equipment to pass the reliability and safety test in an out of the hospital setting, they must pass testing according to the standard international testing protocol. This also includes home blood pressure equipment. Therefore, before you purchase a device make sure it has met standards set by one of the following listed below :

Device Validation and Certification Programs

Association for the Advancement of Medical Instruments (AAMI)
British Hypertension Society
European Society of Hypertension

Take the device with you to your doctor’s office so you can compare the readings. With their equipment.

Limb Alert

You may have a good reason why you are unable to take your blood pressure on your arm. In these instances you can use your wrist or leg. Individuals with the conditions listed below should not take blood pressure in the affected arm.

AV Graft
AV Shunt
Fistula
Arm Trauma
Inflammation
Cast
Bulky Bandage
Breast Surgery
Axillary Surgery

When To Call Your Physician or Seek Medical Attention

For multiple high readings
For SBP above 180
Diastolic above 110

Regardless of the blood pressure equipment used, calibration determines the reliability of the machine. Follow the manufactures guide on how to calibrate the device.

Common Substances that affect Blood Pressure Control

For some individuals control can be a challenge. It maybe ok today but then out of the blue it goes array. Both you and your doctor is left wandering what’s going on . Why this sudden increase? This can be tricky because your physician has to now decide whether to change your treatment plan or not.

Even so, physicians usually don’t adjust medication based on just one reading or one office visit but the cause of the sudden increase needs to be explored further.

Studies show that most people do not have their blood pressure within the normal range even though they take blood pressure medication. One reason can be due to the recent changes made by the American Heart Association.

Another reason might be related to the substance, chemical or drug you are ingesting, smoking sniffing or injecting. Even prescribed medication can cause an increase in blood pressure.

Back in 2017 AHA adjusted the ranges for blood pressure. The new normal blood pressure is a systolic blood pressure of less than 120 and diastolic blood pressure less than 80. Some experts say this is too low. But as of now they have not changed their recommendation.

Because of this change, it some can take up to 3 medications to meet this new goal. But it is worth every effort. If it takes 3 pills to save your brain and your kidneys , then you should take it.

Just in case you did not know, high blood pressure kills and disables individuals. It is the leading causes of stroke and the leading cause of cardiovascular related death worldwide. So even if you live Timbuktu, this applies to you.

Besides lifestyle modification and taking your prescribed blood pressure medication another way you can help control your blood pressure is by examining and limiting some of your other recreational habits that might be interfering with you reaching the target blood pressure goal set by your physician.

Many of the substances that we indulge in on a regular basis can be harmful to us. We know recreational drugs and alcohol is bad for us but too much coffee can worsen your blood pressure. This can make it seems like the blood pressure medications are not working.

Do you drink coffee everyday ? How much coffee do you drink daily? Do you know how much caffeine is in a cup of coffee? You should keep track of this information. Cut back. Skip a few days and see what happens to your blood pressure.

In addition, some prescribe medication might also be affecting your blood pressure causing it to be high. The goal of this post is to bring awareness and make you think about the possible causes of your persistent high blood pressure. However, do not stop taking your medication without first talking to your doctor. I make a strong assumption that if you are taking any prescribed medication you are doing so under the supervision of a doctor.

If you do not have any of the risk factors associated with high blood pressure, this information may still apply to you. You can also control your blood pressure by paying attention to substances that you put in your body.

Drugs And Substances That Can cause High Blood Pressure or Interfere with Blood Pressure Control

Unfortunately, some prescription drugs that are known to cause hypertension must be taken in order to keep the conditions that they are treating under control. These medications that are known to cause drug-induced hypertension are as follows:

✔ Systemic corticosteroids – This class of prescription medications are use to treat auto immune conditions, inflammatory conditions and sometimes allergic reaction. Some examples are prednisone, prednisolone, methylprednisolone, dexamethasone, or fludrocortisone.

✔ Ketoconazole -This class of prescription medication use to treat fungal skin infections. An example is Nioral

✔ Erythropoietin -This class of prescription medication is use to treat anemia. An example is Procrit or Epogen.

✔ Antiemtics -This class of prescription medication is use to treat nausea. Example are Reglan and Litican

✔ Angiogenesis inhibitors – This class of prescription medication are prescribed by physician to shrink tumors. Example are bevacizumab.

✔ Tyrosine kinase inhibitors – This class of prescription medication also fights tumors. Two examples are Sunitinib and sorafenib.

✔ Immunosuppresants – This class of prescribed medication is use to suppress the immune system and is given to patient had an organ transplant. It can use to treat Rhuematoid Arthritis. An example is cyclosporine.

✔ NSAIDs – This class of the drug can be purchase with or without a prescription. It can be use to treat pain,fever or prevent blood clot. Non prescription examples are aspirin and Ibuprofen Prescription option are Celebrex, . Check out the enter list here.

✔ Antidepressants – This class of medication is prescribed to treat depress. Examples are Monoamine oxidase inhibitors (Marplan) and Tricyclic Antidepressants (Doxepin)

✔ Atypical antipsychotics -This class of prescription medication is use to treat psychosis. Examples are Clozapine and Olanzapine.

✔ Amphetamines – Conditions like ADHD and narcolepsy are often treated by amphetamines such as dextroamphetamine, methylphenidate or dextroamphetamine

✔ Recreational drugs – This class of drug is used recreationally. Examples are MDPV which is known as bath salts, methamphetamine, and cocaine

✔ Caffeine – This substance is found in coffee and chocolate. Amount over 300mg /day can cause high blood pressure

✔ Alcohol – This substance is also consumed socially and found in beer, wine, rum , vodka

✔ Herbal supplements – This substance can be plant or herb based and found in many food, drinks and pills .Examples are Ma Huang and St John’s Worth.

✔ Decongestants – These substances can be purchased without a prescription and are use to treat sinus congestion. Examples are pseudoephine and phenylphrine .

✔ Oral contraceptives – this class of medication is prescribed to women to prevent pregnancy.

This list is not all inclusive.
It only list the most common substances that most of us tend to use or consume from time to time and sometimes regularly. Review the list then select the over the counter items you can eliminate or use sparingly. Ask the pharmacist for an alternative.

Do not forget to always keep a current medication list of all prescription, over the counter and herbal supplements and make it available to your doctor.

Lower Blood Pressure Naturally without Medications

If you are reluctant to take medications to decrease your blood pressure or perhaps you are having a hard time reaching and maintaining your targeted blood pressure goal, do not worry. Worrying causes added stress and only makes it worse. Instead, you should check out activities listed below that can help you achieve your blood pressure goals without adding medications.

There is an activity that fits your situation and personality. You might discover something that you like and can stick to. But you might also find that you have to remove yourself from people, place, and things that might be hazardous to your health. Just explore.

You are What You Eat

Food is one of the main contributing factors to high blood pressure. It’s no secret that we like to eat and enjoy a good meal. Look at the size of our plates and waist line. These are good measurement tool that tells us and the world that we are overeating food.

It’s our over-hyped taste buds that get us in trouble and causes us to overindulge in our favorite treats.

From salty to sweet and everything in between there is a treat for every taste bud. Also, the food that you enjoy eating the most depends on your culture. For this reason, dieting is difficult for many.

Even when we know that we are possibly eating our way to an early grave, we still part take in sweet treats way more than we should. And we never just take “one bite,” and we are always starting our diet the next day. No wonder we have high blood pressure, diabetes and high cholesterol. All of these are attributed bad food.

Have no fear. There is still hope for you, me and the old lady. However, you will have to make adjustments to your food selections.

Did you know that you can eat your way to good health? This is especially important if you have high blood pressure, high cholesterol and diabetic. You can prevent and control high blood pressure by eating more blood pressure friendly foods like the following:

Yogurt

Rich in potassium, magnesium, and calcium, three minerals that help with the regulation of blood flow, yogurt has shown significant promise in reducing blood pressure naturally. A daily dose of low-fat yogurt is necessary, and research has shown that daily yogurt decreases the risk of developing high blood pressure by over 30%. But if you do not like yogurt here is some other options.

Foods High in Calcium

Cheese Products
Milk Products
Tofu
Sardines
Dairy Products
Fortified Cereals

Foods High in Potassium

Baked Potato
Beet Greens
Adzuki Beans
White Beans
Plain Yogurt
Sweet Potato
Atlantic Salmon
Soy Beans
Peanuts
Avocado
Spinach

Foods High in Magnesium

Pumpkin Seed
Swish chard
Spinach
Edamame/baby soy beans
Beans (any variety)
Almonds
Black-eyed peas/cowpeas
Pumpkin or squash seeds
Brazil nuts

Black Tea

Full of flavonoids, black tea has been shown to help lower blood pressure by small amounts. Although not a hugely significant finding, even the most minor changes can reduce the risk of developing high blood pressure. Researchers have revealed that flavonoids may help relax blood vessels which then results in lower blood pressure.

There are other ways to lower your blood pressure naturally. They can also help improve your overall well being.

Volunteer for a Charity or Event

At first, most people don’t volunteer to gain benefit for themselves. Volunteering for some is just giving back to society. If you ask them, they will say they do it to help others. They then start to find out some of the benefits they also gain such as stress reduction and happiness knowing they have made a positive difference in someone else’s life. If you have volunteered, then you know what I mean. If you have not then you need to try it. If you have a food bank in your area, sign up and try it out. Giving from the soul is good for the heart. Local charities are always looking for a few volunteers, and just a quick search online will result in plenty of opportunities

Walk a Dog

Pet ownership has many benefits, and that includes an overall improved mood and an increase in exercise levels. Walking at least 20 minutes a day with a dog will alleviate stress, which is a natural way to reduce blood pressure. Even those who don’t own a pet can reap benefits from this exercise by going to a local shelter and offering to be one of the dog walkers.

Listen to Music

Soothing music is used by many at the end of a stressful day, but we often do not know why soothing music is helpful. Soothing music slows down the heart rate, decreases breathing rate, and lowers blood pressure naturally. Whether classical, new age or love songs, any music that is slow and soothing can do the trick. In the alternative, music that is upbeat will increase heart rate and may help improve levels of exercise and activity

Exercise or Be More Physically Active

Moderate aerobic exercise, 30 minutes a day, will improve cardiovascular health and, in turn, reduce the risk of developing hypertension. People who start to exercise on a regular basis, either in a fitness class or by going for a brisk walk, will see significant improvement in their blood pressure without the use of medications. According to the American Heart Association, exercise can decrease your systolic (top number) by 4-9mm Hg.

Foster Positive Relationships

Detoxing from a bad relationship can help reduce your blood pressure. Toxic relationships can be stressful, burdensome, draining and unfulfilling. The constant arguing and fighting can be disastrous for your health. Do you get headaches or feel drained after an argument? Do not get me wrong. We don’t all think alike. Seven brothers, seven different minds. Therefore, from time to time we will have disagreements with our loved ones. But if you feel exhausted after an argument then its time to make some changes. The exhaustion that you feel is a sign of the stress hormone cortisol.

Stay Calm and Be Still

Sitting still and focusing your mind on one object or thing is almost impossible for some people. However, studies have shown that meditation is very helpful in reducing stress in the body because it decreases the stress hormone cortisol. Cortisol in high amounts can cause high blood pressure.

Enjoy Massage Therapy

A good massage can help relieve stress, pain, and tension in the muscle. Physical touch by a human hand during a massage also sends a positive signal to the brain causing a sense of relaxation and peacefulness in the mind and body.

Start Coloring

Coloring books are not only for children. The adult version of coloring books allows you to be free, creative and mindful. This is an activity that you can do with your entire family that can cultivate a positive relationship within your family. Also, the color spaces are so small that it forces you to be mindful and in the moment.

As we get older, due to our family and work commitments, our lives can become very stressful. A huge contributor to high blood pressure is stress. This can be through a direct or indirect path. Some are obvious while some are not obvious. Amongst other things, we make bad food choices when we are stressed. Therefore, finding activities that can help us decrease our stress level will also reduce our blood pressure.
With just a few changes, we can control our blood pressure and reduce the risk of stroke and heart disease without medication. From coloring books to exercise lifestyles changes can make a big difference in overall health.

The New Normal Blood Pressure Range: Are You Normal?

For some individuals, blood pressure control is a challenge. Studies show that most people do not have their blood pressure within the normal range even though they take blood pressure medication. One reason can be due to the recent changes made by the American Heart Association. With the new changes more and more people are being diagnosed with elevated blood pressure or high blood pressure.

This means they are also required to start taking medications as well and make adjustment to their lifestyle such as being more active.

It can be very frustrating that you are doing all the right but even with three blood pressure medication your blood pressure remains elevated. There might be a good explanation that can be easily corrected. Continue reading to find out what might be preventing you from reaching your blood pressure goals.

Blood Pressure Range

Back in 2017 AHA decrease the ranges for blood pressure. The new normal blood pressure is a systolic blood pressure of less than 120 and diastolic blood pressure less than 80. Some experts say this is too low. But as of now, they have not changed their recommendation.

It can take up to 3 medication to meet this new goal. But it is worth every effort. High blood pressure kills and disables individuals. It is the leading causes of stroke and the leading cause of cardiovascular-related death.

Whatever steps you can take to diminish your risk of developing complication from high blood pressure, take it and take it now. Not later.

It does not have to be major changes. Small changes here and there can make a big difference. All your small incremental efforts will lead to success.

Too Much of a Good Thing

Besides lifestyle modification and taking your prescribed blood pressure medication another way you can help control your blood pressure is by examining some of you other recreational habits that might be interfering with you reaching your target blood pressure.

Many of the substances that we indulge in on a regular basis can be harmful to us. We know recreational drugs and alcohol is bad for us, but too much coffee can also be bad for your blood pressure causing it to be worse. This can make it seems like the blood pressure medications are not working.

Do you drink coffee every day? How much coffee do you drink daily? Do you know how much caffeine is in a cup of coffee? You should keep track of this information. Cut back on the amount of coffee you drink and see what happens to your blood pressure.

Also, some prescribe medication might also be affecting your blood pressure. What’s good for the goose is not always good for the gander.

The goal of this post is to bring awareness and make you think about the possible causes of your persistent high blood pressure. Put your detective hat on and start investing your habits.

However, do not stop taking your medication without first talking to your doctor.

Even if you do not have any of the risk factors associated with high blood pressure, this information may still apply to you.

Prescribe Medications that Increases Blood Pressure

✔ Systemic corticosteroids – This class of prescription medication is used to treat autoimmune conditions, inflammatory conditions, and sometimes allergic reaction. Some examples are prednisone, prednisolone, methylprednisolone, dexamethasone, or fludrocortisone.

✔ Ketoconazole – This class of medication is used to treat fungal skin infections. An example is Nioral.

✔ Erythropoietin -This class of prescription medication is used to treat anemia. An example is Procrit or Epogen.

✔ Antiemetics -This class of medication is used to treat nausea. Examples are Reglan and Litican

✔ Angiogenesis inhibitors – This class of medication is prescribed by physician to shrink tumors. An example is bevacizumab.

✔ Tyrosine kinase inhibitors – This class of medication also fights tumors. Two examples are Sunitinib and sorafenib.

✔ Immunosuppressants – This class of prescribed medication is used to suppress the immune system and is given to post organ transplant patient. It can also be used to treat Rheumatoid Arthritis. An example is a cyclosporine.

✔ NSAIDs – This class of the drug can be purchased with or without a prescription. It can be used to treat pain, fever or prevent a blood clot. Nonprescription examples are aspirin, and Ibuprofen. Prescription option is Celebrex.

✔ Antidepressants – This class of medication is prescribed to treat depression. Examples are Monoamine oxidase inhibitors (Marplan) and Tricyclic Antidepressants (Doxepin)

✔ Oral contraceptives – this class of medication is prescribed to women to prevent pregnancy.

✔ Atypical antipsychotics -This class of medication is used to treat psychosis. Examples are Clozapine and Olanzapine.

✔ Amphetamines – Conditions like ADHD and narcolepsy are often treated by amphetamines such as dextroamphetamine, methylphenidate or dextroamphetamine.

The items listed in this category can be elimated without discussing with your doctor. Furthermore, none will not improve your health so why not just stop consuming it .But if you must continue, a few have substitution. For instance , instead of drinking regular cofee drink decaf.

✔ Recreational drugs – This class of drug is used recreationally and strictly for fun. Examples are MDPV which is known as bath salts, methamphetamine, and cocaine.

✔ Caffeine – This substance is found in coffee, tea and chocolate. Amount over 300mg /day can cause high blood pressure.

✔ Alcohol – This substance is also consumed socially and found in beer, wine, rum.

✔ Herbal supplements – This substance can be plant or herb based and found in many foods, drinks and pills Example Ma Huang, St John’s Worth.

✔ Decongestants – These substances can be purchased without a prescription and are used to treat sinus congestion. Examples are pseudoephedrine and phenylephrine

Always keep a current medication list of all prescription, over the counter and herbal supplements and make it available to your doctor.

As for the non-prescribed substance, avoid the ones that might potentially increase your blood pressure. For instance, if you have a cold or sinus problems ask the pharmacist about other options that are available to help alleviate your symptoms.

Top 3 Best Types of Exercise and Their Surprising Health Benefits

Ready to tweak your lifestyle, get active and become healthy? Perhaps you want to drop a few pounds, build lean mass, or improve your overall fitness? By now, you should know that regular exercise comes with a lot of health benefits. But what type of exercise would work best for you? Not every exercise is for everyone.

There’s weight training, running, CrossFit, Pilates, team sports, group classes and everything in between. Some people could spend hours lifting weights but run out of breath after climbing the stairs.

Some prefer to train alone, while others enjoy working out as part of a team.

To help you make a choice, we’ll take a closer look at the most popular types of exercise and their health benefits.

Strength Training

Contrary to popular belief, strength training isn’t just for gym buffs and those looking to build mass. Its benefits go beyond a strong, lean body.

Lifting weights is one of the best ways to balance your hormones, increase bone density, burn fat, and skyrocket your metabolism. When combined with a balanced diet, this training method can improve your body composition aka muscle-to-fat ratio and shape your figure the way you want.

Do you want to gain bigger or stronger muscles? If so then training for increase in muscle size involves different training technique than training for stronger muscles. Both can be achieved by alternating strength training and size training workout program.

Here are different types of strength training and their benefits.

Agile Strength Training – enhances the ability to change direction and move quickly while maintaining coordination and balance.
Strength Endurance Training – enhances the ability to hold a position for extended period.
Maximum Strength Training – enhances the ability to resist force against an external object.
Relative Strength Training -enhances the ability to resist force against to external object relative a persons size
Speed Strength Training -enhances the ability to move an object at high speed
Starting Strength Training – enhances the forces at the beginning of the movement
Explosive Strength Training -enhances the most forces in a short period of time

Strength training may also delay and even reverse the effects of aging, such as loss of balance, falls and slips, fractures, and osteoporosis. It’s just as beneficial for the elderly as it is for young people. In clinical trials, this form of exercise has been shown to protect against diabetes, improve glycemic control, and reduce heart disease risk. Who says you can’t go to the club with your grandmother. I am talking about the health club. Don’t get it twisted.

Just like with any other activity, too much of a good can cause more harm than good. To get the minimal benefits from weight training experts recommends training each muscle group only two time a week.

Cardiovascular Training: Slow Steady or High Intensity Interval Training (HIIT)

From swimming and running to rowing, there are lots of ways to squeeze more cardio into your routine. Cardio is consider endurance training and is best known for its ability to torch fat and improve cardiovascular health. Its beneficial effects, though, are much greater.

This training method can help lower your blood pressure, improve blood lipids, and prevent diabetes. It also stimulates the release of serotonin, dopamine, and other “feel-good” hormones that balance your mood and ward off depression.

The verdict is still mixed on whether cardio or resistance training offers more weight loss. A study by Duke University suggested cardio. However, cardio exercise isn’t a cure-all as many goers think. Too much cardio can mess up your hormones as it raises cortisol levels and reduces testosterone levels. In the long run, it may lead to muscle loss and injuries.

It is recommended that moderate intensity cardio should occur fives time a week at a minimum of 30minutes per session.

For best body composition results, mix cardio and weight training.

Another alternative is high-intensity interval training (HIIT). HIIT provides all of the benefits of cardio in a fraction of the time. It torches stubborn fat, improves insulin response, and helps preserve lean muscle. HIIT session should be short , intense and performed 2 – 3 times per week. Be careful not to hurt yourself because HIIT also comes with an increased risk of injury.

CrossFit: The New Kid on the Block

A good way to incorporate both cardio and strength training into your routine is to practice CrossFit. This high-intensity training protocol offers the best of both worlds. It promotes lean muscle growth and burns fat, boosts cardiovascular fitness, and improves overall conditioning. Plus, it enhances your balance, coordination, speed, strength, and flexibility.

One of the most appealing aspects of CrossFit is the support network behind it. The moment you join a CrossFit studio, you’ll become part of a team that shares your goals and supports you every step of the way.

Beware, though, that CrossFit isn’t for everyone. If you’re new to exercise, you may not be able to keep up with its demands. The workouts are intense and challenging, and may seem grueling even for veteran gym goers. The risk of injury is higher too.

If you prefer a gentler form of exercise, you can always go for Pilates, yoga, or brisk walking. It all comes down to your goals and fitness level. Regardless of what you choose, start slowly and focus on building up your endurance and strength. You will still gain some of the health benefits of exercise . Be consistent, stick to your workouts, and the results will follow.

When Should I Check My Blood Pressure at Home?

Way too many billions of people worldwide suffer from high blood pressure, also known as hypertension (HTN) and they don’t know it. Some never check their blood pressure while others don’t check it enough. They only have it checked when they go to the doctor’s office.

Furthermore, 45% of individuals with known high blood pressure do not have it within an acceptable range even though they go to the doctor. They are taking prescription blood pressure medication that is failing to control their blood pressure. This might be you.

Elevated or not, you should get into the habit of checking your blood pressure especially if you are overweight, diabetic, drink alcohol, eat a high sodium diet, inactive, smoke, snore, abuse drugs or if you have a family history of high blood pressure or have kidney disease.

A question frequently asked by individual that are ready to take steps to lower their blood pressure is when should I take my blood pressure at home? And its good question. Plan to check your blood pressure when you wake up and before bedtime. Also plan to take it if you had a stressful day or feel symptoms of high or low blood pressure such as head ache or dizziness.

Facts about High Blood Pressure

75 million people in the US have high blood pressure
81% are unaware that they have it
75% are treated and only 51% is adequately controlled
Occurs more often in blacks at a rate of 41%
Morbidity and mortality are greater in blacks
2/3 of people over 65 have high blood pressure
High blood pressure increases with age

Statistics show that the most common reason why we visit the doctor is for blood pressure management. Yet still our blood pressure is poorly managed and out of control leaving us at risk for complications.

I Got 99 Problems and Getting a Doctor’s Appointment is One

When you first found out that you were hypertensive with a BP of 150/95, you refused to take the prescription. If being more active can help, then you are on it like white on rice. However, 6 months later your blood pressure did not budge, so you decided to take the blood pressure pill prescribed by your doctor, continue walking and ditched the french fries and hamburgers.

Fast forward now. You feel the same. Well you did not have any symptoms of high blood pressure to begin with. So how do you know if any of this is working? According to the chart in the doctor’s office, by now you should see a decrease in your systolic blood pressure by approximately 15- 20 points. But you have not followed up with your doctor. Now what?

There is no denying that we sometimes have too much on our plate like career and family, but sometimes it also very difficult to get a doctor’s appointment. After waiting two months for your visit, you had to wait 2 more hours to be seen by the doctors.

I appreciate and respect doctors and their expertise, but they are also a part of the problem. Have you ever tried to call your doctor after hours or on the weekend? What kind of help do you get? None!!

Doctors play a role in this problem too because once the office closes for the day, holidays and weekends, they are impossible to reach and sometimes they take days to return a phone call or call in a prescription to the pharmacy. Forget about the physician on call. They never want to make changes to your medication because they don’t know who you are. You are told to wait for the office to reopen and go the emergency room in the case of an emergency.

Self Management of Blood Pressure

Did you know that studies have shown that if you check your blood pressure on a regular basis, you will have better control over it? However, you cannot rely only on your visit to the doctor to have your blood pressure check. Fortunately, you have options including checking it yourself. But don’t be misled. You will still need support and guidance from your physician.

Hopefully, you have a physician that understands the role you will now play to help control your own high blood pressure. He/She will guide you on how to take, track and report your blood pressure readings. You might even receive instructions on how to adjust your medication base on the readings.

The only way to know if your lifestyle changes and blood pressure medication is working is to take your blood pressure regularly. Depending on where you live, you can also have your blood pressure taken at the pharmacy. Some churches and community centers offer blood pressure screening. Look for one in your area.

If your blood pressure is elevated only when checked in the doctor’s office, then you might have a condition called white coat hypertension. Being able to check your blood pressure outside of the doctor office will help the doctor decide if you have true hypertension. If it is still then your are most like hypertensive.

However, the reverse can also be true, your blood pressure can be normal at the doctor’s office but high at home. Therefore, having the right tools and resources to check your blood pressure regularly is crucial for you over all health and well-being.

Tricks of the Trade from a Nurse

Experts recommend that you check your blood pressure two times per day. Take your blood pressure 2-3 times, one minute a part as follows:

Relax for 5 mins before checking
Sit in a chair with your back supported
Uncross legs
Feet flat on the ground or supported by a foot stool
Relax Arm at the level of the heart on a hard surface
No talking, text, watching TV or activity
No caffeine, exercise, or smoking 30mins before checking.
Empty bladder
Take your blood pressure at the same time everyday

BP Devices

Automated (recommended]
Manual

Select the right site

Upper arm (recommended)
Wrist
Thigh
Lower Leg

Select the Right Arm Circumference Cuff Size

22-26cm Small Adult
27-34cm Adult
35—44cm Large Adult
45-52cm Adult Thigh

Select a device that is Validated and Certified by one of the following;

Association for the Advancement of Medical Instruments
British Hypertension Society
European Society of Hypertension

Somebody Please Call 911 or Your Doctor or Go to the Emergency Room

Now that you understand the importance of taking your blood pressure and you learned the skills of proper blood pressure measurement the next step is to know when to call 911.

If you experience any of the below symptoms, seek medical attention immediately.

Difficulty breathing
Nosebleed
Sudden difficulty speaking and understanding
Sudden loss of vision or vision problems
Sudden weakness in one arm, one leg or one side of the face
Sudden spinning sensation in head
Sudden severe headache
Sudden chest or arm pain
Sudden Confusion
Several high blood pressure reading
SBP greater than 180 or DBP greater than 110

Because I don’t know your circumstances, I cannot advice you on which action to take if you are experiencing any of the above symptoms. I am very aware that we don’t all have access to the same healthcare. But you should know that something serious might be happening to you and you need to seek help.

If you are diagnosed with hypertension but despite taking medications, your blood pressure is still high then start to monitor your blood pressure. You will increase your chances of getting it within normal range.

If you are overweight, diabetic, smoke , stressed, eat and drink too much of the wrong things then you will develop high blood pressure. No questions ask. You should also start checking your blood pressure too and get a head of it.

The most effective way for you to be successful with checking your blood pressure often is to have your own equipment at home. Select a machine that is easy to use. Preferably one that stores your information . This way you can keep track and report your measurements to your doctor. Taking your blood pressure is a quick and painless process. With the right mindset, support and tools you will be on your way towards good health.

Got High Blood Pressure? How To Lower Blood Pressure Without Medication

Did you know that exercising can help you reduce your blood pressure by 4 – 9 points? Research suggests that participating in moderate physical activity for 30 minutes most days of the week can help lower your blood pressure by 4-9 points. While that might not seem like a lot, think again . You will soon realize that 9 points can be the difference between normal blood pressure and high blood pressure, taking no pills, one, two or three pills. Exercising is one way you can lower your blood pressure naturally. Continue reading and discover other proven ways to control your high blood pressure.

Over half of Americans 18 and older and one-third of adults worldwide have blood pressure above normal range or hypertension. 7.5 million death occurs every year due to the complications of high blood pressure. The most common reason why Americans visit their doctor is to manage their high blood pressure. But still only approximately only 50% have their blood pressure under control.

Staying Alive With Good Blood Pressure !!!

Your blood pressure is the measurement of the pressure of blood against the wall of your blood vessels (arteries) that occurs when the heart contracts and relax. In the right amount, the pressure keeps you alive. Adequate blood flow and blood pressure are vital for the survival of your organs and you. It is one of the “vital signs” that tells us you are alive. But it can also indicate that you are not doing so well and might die without timely and proper treatment. Too high or too low blood is not good for you.

High blood pressure also known as hypertension (HTN), is sustained elevated blood pressure at rest. The testing for high blood pressure is a routine test done on your visit to your doctor. Its very simple and quick and usually does not hurt. Although any trained personnel can take your blood pressure , your doctor is the only one that can give you a final diagnosis. He will also discuss a treatment plan with you.

At your visit to the doctor, clinic or hospital, they connect you to a machine and take your “vital signs.” Blood pressure, heart rate, respiratory rate and temperature are taken. Although not full proof, it is one of the quickest ways they check what is going on in your body. It is one of the first things we do in an emergency.

Measure Up

Sphygmomanometers is medical device used to measure your blood pressure.

One way to measure your blood pressure is to wrap a cuff attached to a machine around your arm, leg or wrist. The cuff inflates and displays number. There are other internal ways, but at home, you will be using a cuff attached to a device. While some people uses the cuff wrapped around the wrist the American College of Cardiology (ACC) and America Heart Association (AHA) recommends using the upper arm because it is more accurate.

The manual method, although not popular, it is still used by some healthcare professional. This method uses a stethoscope and an inflatable pumping device attached to the cuff. It takes more time and effort and good hearing and not recommended for home use.

Depending on the situation in the hospital or clinic you might see one of the other ways listed below:

Electronic
Manual
Arterial
Palpable

Your blood pressure measurement is written or displayed on the machine with a top number and bottom, i.e., 125/72. Some device has other numeric values, but we will only focus on the two numbers that reports your blood pressure. The top number is called systolic blood pressure (SBP), and the bottom number is called diastolic blood pressure (DBP).

SBP (top number) is a measurement of the pressure in your arteries when your heart contracts.
DBP (bottom number ) is a measurement of the pressure in your arteries when the heart relaxes between each contraction..

Back in 2017 the American College of Cardiology (ACC) and America Heart Association published new guidelines for the prevent, diagnosis and treatment of blood pressure as follows:

Normal Systolic 120

Diastolic 80

Elevated Systolic 120 – 129

Diastolic 80

High Stage 1 Systolic 130 – 139

Diastolic 80 -89

High Stage 2 Systolic 140

Diastolic 90

High blood pressure is referred as the silent killer because you might not have any symptoms in the early stages. Many people are not diagnosed until the later stages because they do not get regular check-ups. They usually present to the emergency room with dizziness, headaches, feeling tired amongst other symptoms. Some individuals present with a stroke, aneurysm or heart attack. Often times this is too late, and they can not be saved.

Complications of High Blood Pressure

High blood pressure if not controlled can slowly cause havoc in your body. The high pressure gradually causes severe damage to both small and large blood vessels throughout the body. The body compensates, but this also leads to other changes in structures that cause further damage. Small and large arteries become occluded, or hemorrhage (major bleeding) occurs over time and can cause permanent damage to the brain, heart, kidney, and eyes.

The most common complications are listed below. Some are life-threatening.

Cerebral Vascular Disease can cause a stroke leading to death or disability
Chronic Kidney Disease can cause permanent kidney damage requiring dialysis and kidney transplant.
Congestive Heart Failure can cause heart damage requiring a heart transplant.
An aortic Aneurysm can break/rupture causing death
Peripheral Artery Disease causes poor circulation to your legs. Sometimes amputation is necessary.

Can You Take Some Pills, Can You Take Some More Pills

Unfortunately, the blood pressure medication prescribed by your physician will not cure your high blood pressure. The purpose of the medicine is to control your blood pressure and keep it within the normal range, therefore reducing the chances of complication. This means if you stop taking your medication your blood pressure will increase. Unless you made some changes to your lifestyle, without medication your blood pressure would remain high.

When you are the hospitalized, your blood pressure gets checked every four hours by the nursing staff. It is not necessary for you to check it this often at home. The stress of being sick can affect your blood pressure and this is the reason it checked so often. Furthermore, you will not have a nurse to give you your medication on schedule and check your blood pressure therefore just like exercise you have to the find a way to include it in your daily routine until it becomes a habit.

The pills that are given to you in the hospital to treat your blood pressure are the same ones you will continue at home. They will not discharge you with medication that you were not given in the hospital. They make changes until they find the right combination and dose that fits you. Getting it right can take several attempts. The doctor reviews your blood pressure trends and changes either the medication, the dosage or the frequency.

In contrast, since the doctor has less control of you in an outpatient setting , i.e the clinic, finding the right therapy might take longer. He will rely on you , instead of the nurse to keep track of your blood pressure and how you feel. The best way to do this is to keep a BP journal .

It can take up to the three different combinations of blood pressure medication to get your blood pressure in an acceptable range. However, whenever changes are made to your medicine ask your doctor when should you expect improvement. Blood pressure medications are not like antidepressant that takes up the two weeks to start working. Most blood pressure medication starts to work in a few hours. Therefore, plan to have your blood pressure checked soon after starting a new drug or changing doses. Whenever you have stressful situation in your life you should check you blood pressure at a minimum of daily and report unusual values to your physician.

Noncompliance with prescribe medication, and lifestyle modification is very common among individuals diagnose with high blood pressure. Although proven to be effective, very few people change their lifestyle . Two common reasons for non-compliance with prescribed medication are cost and side effects. The side effects that you feel might be because your blood pressure went down low too quickly or because it went down too low. Too low blood pressure can cause similar symptoms like high blood pressure such as dizziness. If you check your blood pressure and it’s too low, you should call your doctor before taking the next dose.

Do it Now Not Later

Achieving and maintaining healthy blood pressure requires lifestyle modifications as follows:

Ideal Body Weight – depends on your age and height. You already know if you need to lose weight.
Sodium (Salt) Restriction – 1500mg per day
Regular aerobic activity – 30 minutes moderate exercise 5 days a week
Moderate alcohol consumption – 2 drinks per day for men, one drink per day for women
Dietary Approach to Stop Hypertension Eating Plan (DASH) – Eat lots of fruits, vegetables, nuts, beans, seeds, low fat, and nonfat dairy

Take a good look at the list. Adjusting any of these areas can start you on the road to successfully managing your high blood pressure. Which one can you change today?

Key Differences Between Physical Activity and Exercise: To Exercise or Not To Exercise

Should you exercise or perform physical activity? Exercise and physical activity are used interchangeably but do they mean the same? Some fitness industry professionals also use the word workout. Your doctor also recommends that you engage in some form of physical activity. Does housework count? For you to reach your goals and gain the most benefit for your time and effort, it’s essential for you to know the difference.

Physical Activity Vs Exercise

Physical activity is any movement that causes you to use energy above your normal energy level at rest. We use energy at rest, but we use more when we move.

According to the American Council on Exercise (ACE) exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.

Some physical activity won’t get you fit but regular exercise can because it tends to be more structured. The activity you participate in depends on your goals. It’s unlikely that you will get a six pack from doing housework , gardening or cutting the lawn but it counts .

To get more bang for your buck and kill two birds with one stone, regular exercise can change your physique and also help improve your health. There are plenty health benefits of exercise.

Do You have a Gym Membership?

CDC reports that 50% of Americans are physically inactive. 80% of us fail to participate in strength training and aerobics activity regularly. Other research also suggests that even when we exercise, we still spend too much time inactive.
This is surprising because, at the time of writing of this post, gym membership has increased from 23 million to 50 million in 20 years (Cloud, 2018). On the other hand, only 80% of people with gym membership go to the gym. Which category are you in?

Unfortunately, most healthcare providers know very little about reps and sets. It is not something they learn in their training. Therfore they will not recommend a specific exercise program. However, they do know the vital role exercise and physical activity plays in maintaining good health and preventing most chronic disease.

Doctor’s Orders

Your doctor tells you to get off the couch and engage in more physical activity because you are gaining weight, your cholesterol is high, and you are two donuts away from becoming a type II diabetic. He has been tracking your lab result for years and notices the slight changes now that might leave to serious problems in a few years.

The nurse gives you your discharge paperwork with your new prescription for an increase in your cholesterol medication. She even includes information on what to eat to help with your pre-diabetes and cholesterol and reminds you about being more active. Like a good patient, you say yes you will comply.

But you are confused because you thought you were, physically active when you walk the dog and clean the house. What else are you supposed to be doing? Do you need to get a gym membership, or buy some workout videos?

Your concerns are short-lived, and you go back into your routine until you hear about your cousin that is your age that had a heart attack. Panic and fear kick in and you are ready to try to figure out again. You will ask your doctor on the next visit.

What should you do in the mean time? Figuring out how to incorporate physical activity in your life can be challenging. When are you going to have the time to workout?

Although cleaning the house counts as physical activity it is not the same as taking a walk. Unless, you get on all fours on a daily basis and scrub the floor with a brush this will not give you optimal benefit.

The same can be said about walking your dog. Although you might walk your dog twice a day, in order for you to gain some physical activity benefit, you will have to walk briskly and not stroll. Strolling in the park with your lover won’t count either.

Dancing is fun and can work up a sweat and get your heart up . However 20mins of hip hop dancing is way different that 20mins of ballet.

Some movement is better than none but not all activity offers the same benefit. They acitivity must include the 3 rights of physical activity :Right frequency,Right intensity and Right duration.

Most physician recommends the below activity which is also recommended by the CDC.

Physical activity recommendations from CDC

Aerobic

• Moderate Intensity: 150 mins – 300 mins per week

• Vigorous Intensity: 75mins – 150 mins per week

All Major groups muscle strength training

• Moderate Intensity: 2 or more days a week

CDC finds that adults will gain the most benefit when they focus their physical activity efforts around aerobic activity and strength training. It is best to spread the activities throughout the week. In other word do not attempt to do 150 mins of acitivity in one or two days. If time or tolerance is a challenge and you cannot do it all at once, you can break it up throughtout the day.

Aerobic activity such as walking, jogging, swimming, and dancing increases the heart and breathing rate. It conditions the functioning of the cardiac and respiratory system. This group of activities will help lower your blood pressure, cholesterol and blood sugar.

Strengthening training also known as resistance training tones and builds muscles which increases your strength, coordination, and balance.

Go Hard or Go Home

Along with frequency and length of activity, the intensity is also used to determine effort. CDC made it simple. They want you to exert moderate or vigorous effort.
The talk test can be used to measure intensity. It’s quite simple and goes as follows:
Low intensity is the ability to walk and talk easily. Very little effort is needed to carry on with the conversation.

Moderate intensity is talking while walking and is noticeable challenging but you can still talk.

During a vigorous intensity activity talking is almost impossible.

Experts recommend that beginners should start with slow steady cardio first. In order to stick to your new routine it is best that you find an activity that you like . Preferably one that gets your heart rate up. Once you decide on an activity stay consistent and committed. It may take a while for you to see changes but you will certainly feel it.

Last but not least, after your muscles are warm do not forget to stretch. Hold each position for 10 – 30 seconds and repeat 3 – 4 times.

Besides manually logging you activity, a great option is wearable technology such as pedometer and fitness trackers. These devices can store and trend your data. This way you can really see how active you are.