How to avoid 3 key risk factors for stroke

Stroke is a serious health concern, but the good news is that many of the risk factors are modifiable with lifestyle changes – especially when it comes to exercise.

Here is how you can help to mitigate them.

High blood pressure (hypertension)

High blood pressure is the leading cause of stroke. It damages blood vessels over time, increasing the likelihood of a blockage or rupture in the brain. And uncontrolled hypertension puts significant strain on the heart and arteries, making a stroke more likely to occur.

Regular physical activity, especially aerobic exercises such as walking, cycling and swimming, helps lower blood pressure by improving cardiovascular health. Studies show that moderate-intensity exercise can reduce systolic blood pressure (the top number) by 5 to 10 mmHg. Aim for at least 150 minutes of moderate exercise per week to see the benefits.

Physical inactivity

A sedentary lifestyle is closely linked to a variety of stroke risk factors, including obesity, high cholesterol and diabetes. Physical inactivity leads to poor circulation, muscle atrophy and inefficient heart function – all of which increase the risk of stroke.

Regular exercise improves circulation, strengthens the heart and helps maintain healthy weight and cholesterol levels.  It also reduces the risk of Type 2 diabetes: a major risk factor for stroke. Resistance training (including weightlifting or bodyweight exercises), combined with aerobic activity, improves overall metabolic health. The goal is to aim for 150 minutes of moderate-intensity activity or  75 minutes of vigorous activity weekly, along with two days of strength training.

Obesity and poor diet

Obesity contributes to a range of stroke risk factors, including high cholesterol, diabetes and elevated blood pressure. Excess weight, particularly around the abdomen, can lead to insulin resistance and increased inflammation, which makes the blood vessels more prone to damage.

Physical activity is one of the most effective ways to manage weight and reduce abdominal fat. Cardiovascular exercises such as running or cycling help burn energy, while strength training boosts metabolism and builds muscle (which burns more energy at rest). Pairing exercise with a balanced, anti-inflammatory diet rich in fruits, vegetables, lean proteins and healthy fats can further enhance stroke-prevention efforts.

 Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au