Learn how a healthy lifestyle can help to reduce Blood Pressure

Blood pressure is the force exerted by your blood on the walls of the arteries. Blood pressure is something that naturally rises and falls depending on what we are doing. Generally, things such as physical exertion, stress and anxiety can cause blood pressure to rise, whereas if we are sitting or relaxing blood pressure should be lower. 

Keeping your resting blood pressure under control is important as an elevated reading can put you at higher risk for developing certain conditions such as heart attacks strokes, heart failure, kidney disease and vascular dementia. Over 50% of heart attacks and strokes are linked to high blood pressure so it is important to keep it under control and within a normal range.

For blood pressure the reading is separated into two numbers the systolic when the heart is contracting (top number) and diastolic when the heart is relaxing (bottom number). A normal reading for blood pressure would be considered anything below 140/80. This may differ for you depending on your condition and medications that you are currently taking.

High blood pressure can be caused by multiple factors, the most common are: age(over 65), family history, smoking, drinking too much alcohol, increased salt intake, being overweight and not getting enough exercise.

How does exercise help?

Exercise helps to reduce high blood pressure by increasing your body’s efficiency. The heart and circulatory system become more efficient with regular exercise allowing blood to flow easier through the vessels. Healthy diet and stopping smoking can also keep your blood vessels healthy. With lower cholesterol there is less build-up of plaques which decreases the risk of narrowing of the arteries. Also correct lifestyle choices can reduce the risk of the blood vessels becoming stiff and losing their elasticity. 

Regular aerobic and resistance exercise has been shown to provide benefit for blood pressure management. Aerobic exercise is repetitive and rhythmic movements which get your heart, lungs, blood vessels and muscles working. They use the large muscle groups of your body, such as those in your legs. At heart care we have a range of equipment that you can get this form of exercise from such as the bikes, walking and cross trainers. Whilst resistance work involves weight training, which has been shown to be beneficial for the management of blood pressure if completed at the correct intensity. If you have any questions about what you can do to help control your blood pressure, please speak to one of the exercise physiologists

Jack Raby, Exercise Physiologist