Tom Willemann Health Tips

"Regular Health Tips From Physical Therapist Tom Willemann..."

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Keep Your Blood Pressure in Check

To lower the risk of high blood pressure, or hypertension, public health officials have urged Americans to reduce their salt intake. In addition to modifying your diet, however, a sensible exercise program is essential to control hypertension.

Significant evidence reveals that moderate exercise for as little as 30 minutes a day may lower blood pressure more effectively than intense exercise. The best exercises to lower blood pressure are endurance activities, such as jogging, walking, running and cycling. Adding resistance training to the overall exercise regimen can help reduce high blood pressure in adults even more. However, the American Heart Association does not recommend resistance training for people with uncontrolled high blood pressure.

It is also important to use common sense when beginning an exercise program by taking the following precautions:

Have a thorough physical examination, and obtain your physician’s approval before beginning an exercise program.
• Start exercising slowly, and gradually build up frequency and duration.
• Use circuit training for resistance rather than free weights if you already have hypertension.
• Take precautions to avoid dehydration, and be aware of the heat when you exercise.

Remember that nutrition and physical fitness go hand in hand. The recommended daily intake of sodium for healthy adults should not exceed 2500 milligrams, the amount contained in a teaspoon of salt. Because the majority of salt in our diet comes from prepared and prepackaged foods, one way to reduce salt intake on your own is to pay close attention to the amount of sodium listed on product labels and purchase products accordingly. When cooking at home, use seasonings other than salt to enhance food flavor and palatability.

Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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