Blood Pressure Information

Blood Pressure Information Blood Pressure Blood pressure can be described as the force which the blood exerts on the artery walls and vice versa. Blood pressure consists of two values, namely: the upper value or systolic blood pressure and the lower value or diastolic blood pressure. A reading of 120/80 is regarded internationally as a norm for normal blood pressure. Variations can be classified as follows: Systolic Diastolic Classification < 130 < 85 Normal 130-139 85-89 High normal 140-159 90-99 Mild hypertension 160-179 100-109 Severe hypertension 180-209 110-119 Very severe hypertension > 210 120 Uncontrolled hypertension (ACSM's Guidelines for Exercise Testing and Prescription, 5th edition) People with chronic high blood pressure has a higher risk for strokes and coronary heart diseases. In people with high normal to mild hypertension blood pressure can be regulated by weight loss, exercise and good dietary habits. In the case of uncontrolled hypertension, weight loss, exercise and diet should be combined with medication. Type of Exercise People with a tendency towards high blood pressure should avoid isometric exercises. The reason being that these type of exercises increase systolic and diastolic blood pressure. They should do aerobic (walking) and light resistance exercises. Frequency Daily exercise is recommended, but at least 3-4

Duration Intensity times per week. Slowly increase the length of each session from 30 minutes to 45-60 minutes per session. An intensity between 40-65% of the physical capacity is satisfactory. It seems that people who exercise regularly show a tendency towards lower blood pressure. Cholesterol Cholesterol is a fatty substance found in all animal fats, but not found in plant oils. It is an important structural part of all cell membranes and help to maintain cell wall rigidity.cholesterol is either made in the liver (where it is also broken down for removal from the body), or it is absorbed from the diet. The body wraps cholesterol in protein "packages" called lipoproteins so that it can be carried in the blood. Cholesterol, along with excess saturated fats, forms a sludgy substance in your bloodstream called plaque. High levels of plaque in your blood can clog arteries. This leads to arteriosclerosis (hardening of the arteries), the disease that causes heart attacks and strokes. The gradual build up of cholesterol inside the lining of the arteries leads to rupture with thrombus formation (blood clots) gathering around the site of the lesion, thus narrowing of the blood vessel and eventually complete blockage. Reducing raised blood cholesterol, slows, stops or can even reverse fatty build up on the artery walls and therefor reduce the risk of heart attacks. Type of Exercise Aerobic exercise that involves the larger muscle groups is recommended. Frequency Duration Intensity Daily exercise is recommended, but at least 3-4 times per week. Slowly increase the length of each session from 20-30 minutes to 60 minutes.

An intensity between 40-65% of the physical capacity is satisfactory. Blood Glucose Glucose and insulin play a very important role in maintaining normal blood sugar levels. When there is an imbalance between the two it is known as diabetes mellitus. Diabetes mellitus can be divided into two types, namely Type I - insulin dependant / juvenile onset Type II - non-insulin dependant / maturity onset Type I diabetics need exogenic insulin to regulate glucose levels in the blood stream. It usually occurs when there is a production of insulin by the B-cells of the pancreas. This type of diabetes usually occurs before the age of 30 and is not associated with obesity. Type II diabetics can usually regulate their glucose levels through diet and exercise. It occurs due to a decrease in cell sensitivity for insulin. This type of diabetes occurs after the age of 30 and is associated with obesity. Exercise Advantages of exercise: 1. enhanced metabolic control 2. enhanced insulin sensitivity 3. lowers the risk for coronary diseases 4. enhances pulmonary function 5. lowers blood pressure 6. controls weight Type of Activity Duration Both types of diabetes can participate in the same type of activities as non diabetics. They will benefit from aerobic activities that involve the large muscle groups, are rhythmic and continuous. Be aware of contra-indications for certain types of activities (jogging) in cases of diabetic neuropathy and retinopathy. The duration of an exercise session is very specific for both types of diabetics: Type I diabetic: 20-30 minutes due to the higher frequency

Frequency Intensity for exercise. Type II diabetic: 40-60 minutes to ensure maximal caloric expenditure. Type I diabetics should try to exercise daily to get a pattern set for meals, insulin ingestion and exercise. Type II diabetics can also exercise daily, but 3-4 times per week is sufficient. The intensity for diabetics and non diabetics are basically the same, especially for the type I diabetic (40-85% of functional capacity). The type II diabetic can exercise at an intensity of between 40-60/75% of functional capacity. The reason being the longer duration of their exercise sessions. Body Fat Too much body fat can be associated with an increased risk for the development of high blood pressure, diabetes mellitus, coronary artery disease and other chronic conditions. Fat can be found around the main organs (liver, heart, and kidneys) but also as a subcutaneous layer underneath the skin. Studies have shown that diet alone is not enough to keep the weight off in the long term. Aerobic exercise should be done for at least 30 minutes per session, should be continuous and involve the larger muscle groups. It is also necessary to do strength training to maintain muscle mass. The reason being that the body will burn protein (muscle fibres) for energy before using fat because proteins burn more easily. A third important component of exercise is flexibility, mainly because it reduces the risk for injury. Because fat is distributed over the whole body, it is not possible to do spot training. It is important to notice that muscle fibre weighs more than fat (1g fat = 1g water, 1g muscle fibre = 1g muscle + 3g water). Therefor it is important to determine fat percentage to determine the amount of weight loss/gained. Physical Activity Regular physical activity protects the body against the development and progression of various chronic diseases. It seems that many sedentary individuals will be more healthy if they walked briskly for 30-60 minutes every second day. Where riskfactors are present, it is advisable that individuals should consult their GP before starting with an exercise

program. The type of activity, duration of the session and the intensity of the exercises is specific for every individual. And it depends on age, health and exercise history. The advantages of exercise can be summarized as follows: improvement of general health improved sleep improved indurance - do not tire easily improved handeling of stress and tension improved ability to work Bloeddruk Inligting Bloeddruk Bloeddruk kan beskryf word as die drukking wat die bloed op die wande van die arteries, en omgekeerd, uitoefen. Bloeddruk bestaan uit twee waardes, naamlik die boonste waarde, genoem die sistoliese bloeddruk en die onderste waarde, genoem die diastoliese bloeddruk. 'n Lesing van 120/80 word internasionaal as 'n aanvaarbare norm vir bloeddruk beskou. Variasies hierop word in die volgende kategorieë onderskei: Sistolies Diastolies Kategorie < 130 < 85 Normaal 130-139 85-89 Hoog normaal 140-159 90-99 Gemiddelde hipertensie 160-179 100-109 Matige hipertensie 180-209 110-119 Ernstige hipertensie > 210 120 Onbeheersde hipertensie (ACSM's Guidelines for Exercise Testing and Prescription, 5th edition) Persone met kronies verhoogde bloeddruk toon 'n verhoogde risiko vir beroertes en koronêre hartvatsiektes. In die geval van persone met hoog normale tot gemiddelde hipertensie kan bloeddruk beheer word met gewigsbeheer, oefening en gesonde eetgewoontes. In die geval

van ernstige to onbeheersde hipertensie is dit nodig om bogenoemde faktore met medikasie te kombineer. Tipe Oefening Persone met hoë bloeddruk moet liefs isometriese oefening vermy aangsien dit die sistoliese en diastoliese waardes verhoog. Aerobiese oefening (stap) en ligte versterkingsoefeninge word aanbeveel. Frekwensie Duur Intensiteit Daaglikse oefening is ideaal of ten minste 3-4 keer per week. Die tyd moet geleidelik vermeerder word van 30 minute tot 60 minute per sessie. 'n Intensiteit van tussen 40-65% van die persoon se fisieke kapasiteit is voldoende. Dit blyk dat persone wat gereeld oefen 'n neiging tot laer bloeddruk toon. Cholesterol Cholesterol is 'n vetterige komponent van alle dierlike vette, maar nie plantaardige vette nie. Dit is 'n belangrike strukturele komponent van alle selwande en dit help om die selwand rigied te hou. Cholesterol word in die lewer vervaardig (waar dit ook in die liggaam afgebreek word vir uitskeidingi, maar dit word ook uit die dieet opgeneem. Dit word in die liggaam vervoer as lipoproteïene. Cholesterol te same met 'n oormaat versadigde vette vorm 'n taaierige stof wat plaak genoem word. Hoë vlakke van hierdie plaak pak in die arteries aan. Dit lei tot arterosklerose (verharding van die arteries) wat hartaanvalle en beroertes kan veroorsaak. Die geleidelike opbou van cholesterol binne die arteries kan lei tot 'n skeuring van die arteriewand met gevolglike bloedklontvorming rondom die letsel. Vernouing vind plaas wat kan lei tot totale blokkering van die arterie. Deur die cholesterol in die bloedstroom te verminder, kan die ophoping van vetterige stowwe vertraag of selfs voorkom word en die gevolglike risiko vir hartaanvalle verminder. Tipe Oefening Aerobiese oefening, met ander woorde, oefening wat die groter spiergroepe betrek, word aanbeveel. Frekwensie

Elke dag, of ten minste drie tot vier keer per week. Duur Intensiteit Begin met 'n 20-30-minuut sessie en verleng die tyd geleidelik tot 60 minute. 'n Intensiteit van tussen 40-60% van 'n persoon se fisieke kapasiteit word aanbeveel. Bloedglukose Glukose en insulien speel 'n belangrike rol in die handhawing van normale bloedsuikervlakke. Indien daar 'n wanbalans bestaan, staan dit bekend as diabetes mellitus. Diabetes mellitus kan in twee hooftipes onderskei word, naamlik: Tipe I - insulien afhanklik Tipe II - insulien onafhanklik Tipe I diabetes ontstaan as gevolg van 'n onderafskeiding van insulien deur die B-selle in die pankreas. Hierdie groep benodig eksongene insulien om hul glukose vlakke te beheer. Dit begin gewoonlik voor die ouderdom van 30 en toon geen verband met oorgewig nie. Tipe II diabetes ontstaan as gevolg van 'n afname in insuliensensitiwiteit van die selle. Hierdie groep benodig selde eksogene insulien, maar kan hul glukose vlakke baie goed beheer met dieet en oefening. Dit kom gewoonlik voor na die ouderdom van 30 en toon 'n hoë verband met oorgewig. Oefening Voordele van oefening Verbeter metaboliese beheer Verbeter insuliensensititwiteit Verlaag die risiko vir hartsiektes Verbeter pulmonale funksie Verlaag bloeddruk Gewigsbeheer Tipe Aktiwiteit Beide tipes diabetes kan deelneem aan dieselfde tipe aktiwiteite as nie-diabete. Hulle sal baie voordeel trek uit aerobiese aktiwiteite

(met ander woorde aktiwiteite wat die groot spiergroepe betrek, ritmies en ononderbroke is), behalwe waar daar kontra-indikasies bestaan soos in die geval van diabetiese neuropatie of diabetiese retinopatie. Duur Frekwensie Intensiteit Die duur van 'n oefensessie is baie spesifiek vir tipe I en II diabete. Tipe I diabete: 20-30 minute weens 'n hoër frekwensie. Tipe II: 40-60 minute vir maksimale kalorie verbruik. Tipe I diabete moet probeer om daagliks te oefen om sodoende 'n vaste patroon vir insulien inname, etes en oefensessies vas te stel. Tipe II diabete kan ook daagliks oefen, maar 3-4 keer per week is voldoende. Die intensiteit van oefening vir diabete en nie-diabete is ongeveer dieselfde, veral vir die tipe I diabeet (40-85% van funksionele kapasiteit). Die tipe II diabeet moet 'n intensiteit van tussen 40-60/70% van funksionele kapasiteit handhaaf. Die rede hiervoor is dat hul oefensessies vir 'n langer periode van tyd volgehou sal word. Liggaamsvet 'n Oormaat liggaamsvet kan geassosieer word met 'n verhoogde risiko vir die ontwikkeling van hoë bloeddruk, diabetes mellitus, koronêre arteriële siekte en ander kroniese siektes. Vet kom as 'n subkutane laag onder die vel voor, maar ook rondom die hooforgane (hart, lewer, niere ensovoorts.) Navorsing het bewys dat 'n dieet alleen nie voldoende is vom die gewig wat verloor is op die langtermyn af te hou nie. Liggaamsvet kan verminder word deur 'n dieet met 'n lae kalorie inname asook aerobiese oefeninge (stap, draf, swem ens). Aerobiese oefening moet vir ten minste 30 minute ononderbroke volgehou word en die groot spiergroepe betrek. Verder is dit ook noodsaaklik om oefeninge teen weerstand te doen om sodoende spiermassa te behou. Die rede hiervoor is dat die liggaam eerder proteïene (spierweefsel) verbrand vir energie as vet aangesien proteïene makliker verbrand. 'n Derde belangrike faset van oefening is lenigheidsoefeninge (strekke), veral om beserings te voorkom. Aangesien vet oor die hele liggaam versprei is, is dit nie moontlik om gewig op een plek te verloor nie. Dit is ook belangrik om ingedagte te hou dat spierweefsel swaarder weeg as vet (1g vetweefse; = 1g water, 1g spierweefsel = 1g spierweefsel + 3g water). Gevolglik is dit

nodig om die vetpersentasie te bepaal aangesien 'n gewone skaal 'n vals negatiewe resultaat kan lewer. Fisieke Aktiwiteit Gereelde fisieke aktiwiteit beskerm die liggaam teen die ontwikkeling en vordering van verskeie chroniese siektes. Dit wil voorkom of baie sedentêre individue baie gesonder sal wees as hulle vinnig gaan stap vir 30-60 minute elke alternatiewe dag. In gevalle waar daar risikofaktore teenwoordig is, moet persone eers hul dokter raadpleeg voordag daar met 'n oefenprogram begin word. Die tipe aktiwiteit, duur van 'n sessie en intensiteit is spesifiek vir elke individu en hang af van ouderdom, gesondheid en oefeningsgeskiedenis. Die voordele van oefening kan as volg opgesom word: verbeterde algemene gesondheid slaap beter raak nie so gou moeg nie - verbeter uithouvermoë verbeterde hantering van spanning en stres beter werksvermoë