Reduce Stroke Risk with Exercise: Expert Advice
A stroke occurs when blood flow to the brain is interrupted, either by a blood clot or a ruptured artery. It is a leading cause of death and disability worldwide, but many cases are preventable by addressing key risk factors, including physical inactivity.
The Power of Exercise for Stroke Prevention
Regular exercise can significantly lower your risk of stroke and even reduce the risk of stroke recurrence for survivors. According to Dr. Marijanty Learny Vera T, a neurologist at RSUD Pasar Minggu, a million stroke cases annually are linked to insufficient physical activity.
Engaging in the recommended amount of exercise each week can make a significant difference in reducing your risk. Dr. Marijanty advises that even just 30 minutes of exercise five times a week can reduce your stroke risk by 25%.
What Kind of Exercise is Best for Stroke Prevention?
The good news is that you don't need to be a marathon runner to reap the benefits of exercise. Even simple daily activities can contribute to overall health and lower your stroke risk.
- Walk instead of drive: Park farther away from your destination and walk the extra distance.
- Take the stairs: Opt for the stairs instead of the elevator whenever possible.
- Gardening and housework: These activities provide a great workout and can be enjoyable.
Dr. Marijanty recommends aiming for at least 2.5 hours of moderate to vigorous exercise every week. This can be broken down into 30-minute sessions five days a week.
Making Exercise Work for You
Finding time for exercise can be a challenge. If you struggle to fit in a full 30-minute workout, Dr. Marijanty suggests dividing your exercise into 10-minute blocks throughout the day and gradually increasing the duration over time.
Remember, even stroke survivors benefit greatly from regular exercise. It helps prevent dementia, aids in recovery, combats fatigue, and improves overall well-being. If your mobility is affected by stroke, a physical therapist or occupational therapist can help you find suitable exercises.
Understanding Stroke Symptoms
Recognizing the symptoms of stroke is crucial for timely intervention. The sooner you seek medical attention, the better the chances of a full recovery.
Common Stroke Symptoms
- Weakness on one side of the body: Difficulty lifting an arm or leg on one side.
- Difficulty speaking or understanding speech: Slurred speech or trouble understanding what others are saying.
- Vision disturbances: Blurred vision, double vision, or loss of vision in one eye.
- Dizziness: Feeling lightheaded or unsteady.
- Loss of balance: Difficulty walking or maintaining balance.
- Headache: Sudden, severe headache, often described as the worst headache of your life.
- Numbness or tingling: A prickling or tingling sensation in one side of the face, arm, or leg.
- Difficulty swallowing: Trouble swallowing food or liquids.
If you experience any of these symptoms, call 911 immediately. Every minute counts in a stroke.
Stroke Prevention: A Lifelong Commitment
Dr. Marijanty reminds us that one in four people is at risk of stroke in their lifetime. While stroke is a serious condition, it is not inevitable. By taking proactive steps to prevent it, you can significantly reduce your risk and protect your health.
Remember, regular exercise is just one part of a healthy lifestyle that can help reduce your stroke risk. Other important measures include:
- Controlling blood pressure: High blood pressure is a major risk factor for stroke.
- Managing cholesterol: High cholesterol can contribute to plaque buildup in arteries, increasing the risk of stroke.
- Maintaining a healthy weight: Obesity is a major risk factor for stroke.
- Not smoking: Smoking significantly increases your risk of stroke.
- Eating a healthy diet: Limit saturated and trans fats, sodium, and sugar, and increase your intake of fruits, vegetables, and whole grains.
By making lifestyle changes and engaging in regular physical activity, you can empower yourself to prevent stroke and live a healthier, longer life.