A recent study done by the American Heart Association’s Joint Hypertension 2018 scientific session, found men and women with high blood pressure reduced the need for antihypertensive medications within 16 weeks after making lifestyle changes.
The researcher noted, “Lifestyle modifications, including healthier eating and regular exercise, can greatly decrease the number of patients who need blood pressure lowering medicine”. In this study, participants were assigned to one of three 16-week interventions.
Group 1: Changed their diet and took part in a weight management program and worked out 3 x’s a week. They changed their eating to follow the DASH plan. The DASH plan emphasizes fruits, veggies and low-fat dairy while minimizing red meat, salt and sweets.
Group 2: Changed their diet to follow the DASH plan, but did not participate in the weight management (exercise 3x’s a week) program.
Group 3: Did not change eating or exercise.
The research found that group one lost an average of 19 lbs. and had reduced blood pressure by an average 16 mmHG systolic and 10 mmHG diastolic. Additionally, 8% of the 23% halted use of medication.
The group that changed their eating only, lost on average 11-systolic/8 diastolic mmHG.
The third group who did not change eating or exercise had a decline of an average of 3%/4% mmHg.
As you can clearly see, it’s never too late to change and take control over your body.
Making changes to your lifestyle, if you are at risk or currently have high blood pressure, can impact your long-term feeling of wellness.
Our trainers take all your health concerns into account when planning your workouts and health coaching. Starting small and making minor changes today can lead to not only less medication but also major increases in strength, flexibility, and performance.
As always, consult with your physician first and then reach out to a professional fitness and/or nutrition coach to assure you’re on the best plan for your goals and take into consideration your current fitness goals.
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to scottstrainingsystems.com or check him out on Instagram at @stsnation.
