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Hypertension, aka High Blood Pressure (Contd)
To loose weigt, you should use up more calories than you eat. You need to use up the day's calories
and some of the calories stored in your body fat. Eating 300 to 500 calories less per day, may
lead to losing between one and two pounds per week. This is a realistic weigt loss. It may seem slow,
but would add up to a weigt loss of more than three stone in a year.
Increase your physical activity if you really want to loose your weigt. Being active controls your
weigt 10 times more effectively than by eating less. Besides losing weigt, there are other reasons
to be more active: Being physically active can help lower hypertension and your total
cholesterol level while raising HDL-cholesterol, and reduces your risk for heart disease.
Physically active people have a lower risk of getting hypertension (20% to 50% lower) than
inactive people.
You are not being asked to join a gym but at least try to fit various physical activities into your
daily routine in small but important ways. If light physical activities are done on a regular basis, it can
reduce the risk of blood pressure and heart disease.
Do at least 30 minutes of exercise like swimming or running. If you don't have 30 minutes for
exercising, try to find two 15-minute periods or even three 10-minute periods. Try to do some type
of aerobic activity in the course of a week or try brisk walking, most days of the week. These
exercises can condition your heart and lungs and can prevent you from diseases.
Most people don't need to see a doctor before they start exercising, since a gradual, sensible
exercise program has few health risks. But in case of any health problem like, heart disease,
hypertension problems or any other you should first consult your physician. Your doctor or other
health worker can help you set sensible goals based on a proper weigt for your heigt, build and age
and help you prevent hypertension. Men and very active women may need up to 2,500 calories
daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat
300 to 500 fewer calories a day to lose 1 to 2 pounds a week.
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