While maintaining a healthy blood pressure level is essential for people of all ages, it is no secret how crucial of a health factor it becomes through aging. It is recommended that adults aged 60 or older should preserve blood pressure target rate of 150/90 to truly help flourish senior independence. For elderly men who are having trouble achieving the preferred blood pressure levels, all it might take is a little physical activity to get you back on your feet and feeling young again.
In a study published by the American Heart Association journal “Hypertension,” researchers explored how adding a brief workout regimen for senior men can help lower their blood pressure. The professors analyzed the health statuses of 2,153 men who were all aged either 70 or older and had high blood pressure levels. Using a standard treadmill exercise test, the researchers measured the men’s fitness status by using specific units called metabolic equivalents (MET). Metabolic equivalents are assessed by determining the amount of oxygen the body uses per kilogram of body weight per minute. Essentially, the higher the MET, the lower the blood pressure.
The men were classified into categories, then labeled them as very low fitness, low fitness, moderate fitness or high fitness. The professors followed up with the participants for nine years, eventually determining that for every one-MET unit increase achieved through exercise reduced the risk of mortality by 11 percent. To put the MET unit scale into a better perspective, the researchers stated that the average MET level of an inactive 50 year old man is between 5-6 MET. Elderly men who were found to be in the following MET ranges all saw decreased levels in blood pressure and mortality rate:
- Men with 4.1 to 6 METs had an 18 percent lower risk of mortality.
- 6.1 to 8 METs had a 36 percent reduced chance of mortality.
- More than 8 METs lowered the risk of mortality by 48 percent.
Dr. Charles Faselis, a professor of medicine at George Washington University and lead author of the study, laid out a plan of aging tips for lowering blood pressure in elderly men as well as increasing their MET rates.
“This level of fitness is achievable by most elderly individuals engaging in a brisk walk of 20 to 40 minutes, most days of the week.” Faselis said in a statement.
Why blood pressure level matters
High blood pressure can sneak up on elderly individuals, mainly because it has no obvious symptoms. That is why regularly having your blood pressure check can help keep you aware of the state of your health, as well as notify whether it is time to start achieving some more exercise. Elderly men are at the highest risk of naturally developing high blood pressure, which can ultimately lead to several symptoms, including:
- Heart disease
- Stroke
- Kidney damage
- Loss of vision
- Dementia
The American Heart Association reports that 69 percent of Americans who have just suffered their first heart attack are found to have blood pressure levels that exceed 140/90. Make sure you know what your numbers are to ensure longevity as well as maintaining your senior independence.
