High Blood Pressure

How does physical activity help with High Blood Pressure

Your blood pressure measurement is made up of two numbers for example 120/80.  The first number is the pressure during heart beats - systolic pressure, the second is the pressure between heart beats - diastolic pressure

• Regular physical activity can reduce systolic blood pressure by 10mmHg and diastolic pressure by 8mmHg
• The greatest reduction of blood pressure will be found during the first 10 weeks of activity.  But you will need to remain active to maintain the benefits
• Increasing your level of activity also helps speed up your metabolism.  This helps with burning more calories, in turn losing weight

What type of activity is best

Stamina based activities are particularly important for health gain, however you also need to include strength and flexibility based activity to get the best habitual health gains

• Stamina type activities include:     
  Walking, swimming, cycling, tennis, dancing  & housework (hovering, mopping)
• Strength type activities  include:  
  Uphill walking, gardening (mowing, digging), Pilates, weight training
• Flexibility type activities include:
  Dancing, Yoga, Tai-Chi, swimming, gardening (weeding), bowls

How much and how often

Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week.  If 30 minutes all at once seems too much for you at the moment:

• Start with 5 minutes at least 3 times a day
• Gradually build up the time until 30 minutes feels easier.  Once 30 minutes is easier try to work harder e.g. brisker walk.  As you become fitter you will be able to do more

"Remember, Regular Moderate ACTIVITY is BETTER than occasional vigorous BURSTS"

Moderate intensity activity means working hard enough to be breathing more heavily than normal, slightly warmer, be able to talk but not hold a conversation

Set yourself Achievable Goals

Your chosen activity should be gradually increased and starting at a gentle intensity for about 10 minutes.  Again at the end of your activity you should slowly decrease your intensity level over 5-10 minutes allowing your heart rate and muscles to adapt to the body cooling down.

Staying Safe

• It is important to have your blood pressure checked by a health professional prior to commencing any new activity regime
• It is safe to exercise with high blood pressure (within guidelines) unless it is very high your GP will advise you of this when you have your blood pressure checked
• If you do not know how much physical activity you can do safely or have other medical problems contact one of our qualified fitness consultants
• Avoid high intensity resistance training for example 'heavy weights'
• Make sure you do not hold your breath during exercise or when you are lifting anything heavy e.g. suitcases, as this temporarily increases your blood pressure and puts additional strain on your heart
• Beta-blockers reduce your heart rate so when you are exercising do not use your heart rate as a way of telling how hard you are working, or when to slow down unless whilst being supervised by and exercise professional
• It is important to make sure you also take your prescribed medication so your blood pressure is well maintained

If you have any of the following problems please seek medical advice prior to exercise

• Discomfort in your chest or upper body brought on by physical activity
• Uncomfortable or severe breathlessness when you are active
• Dizziness or nausea on exertion
• Palpitations (a very fast or irregular heart beat) during exercise
• Fainting during or just after exercise

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