This one is a topic that’s crucial for overall health and well-being: blood pressure. Whether you’re an athlete, a weekend warrior, or just looking to stay in top shape, understanding blood pressure and how to manage it is key. Let’s break it down.
What is Blood Pressure? Blood pressure refers to the force exerted by blood against the walls of your arteries as your heart pumps it around your body. It’s measured in millimetres of mercury (mmHg) and recorded with two numbers:
Blood Pressure Guidelines Maintaining a healthy blood pressure is vital for cardiovascular health. Here are the ranges that blood pressure recordings can be measured as and what they can be indicative of:
Tips for Improving and Maintaining Healthy Blood Pressure Regular Exercise: Engaging in physical activity helps strengthen your heart and improve blood flow, which can lower your blood pressure. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. You also want to include some resistance training in this time with the goal being at least 2 days, this can include but isn’t limited to weights, bands or just bodyweight. A Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain healthy blood pressure. There are some diets showing great results, emphasizing low-sodium foods and high-potassium sources. Considering some professional help on guiding this could be a beneficial change. Reduce Sodium Intake: Not dissimilar to the previous tip; Excess salt in your diet can increase blood pressure. The healthy eating guidelines aim to limit sodium intake to less than 2,300 mg per day, and ideally, around 1,500 mg for most adults. Maintain a Healthy Weight: Being overweight puts extra strain on your heart. Even a modest weight loss can have a significant impact on lowering blood pressure. There is recent evidence pointing towards each class of the BMI decreasing lifespan by up to 4 years across multiple studies. Limit Alcohol and Avoid Tobacco: Excessive alcohol consumption and smoking can both raise blood pressure. Moderation is key with alcohol, and quitting smoking is one of the best things you can do for your health. Manage Stress: Chronic stress can negatively impact your blood pressure. Incorporating stress-reducing activities such as yoga, meditation, or deep breathing exercises into your routine can be beneficial. Regular Check-Ups: Monitor your blood pressure regularly, especially if you have a family history of hypertension or other risk factors such as some these mentioned above. Regular check-ups, in this case with your treating doctor, can help catch any changes early and allow for timely intervention. Why Exercise is Especially Essential for Managing Blood Pressure Strengthens the Heart: Regular exercise enhances the efficiency of your heart. When your heart becomes stronger, it pumps blood more effectively, reducing the pressure it exerts on your arteries. This can lead to lower systolic and diastolic blood pressure over time. Improves Blood Flow: Increasingly on the efficiency of the heart there are improvements in circulation and reductions in arterial stiffness, which can lower blood pressure. By increasing blood flow, your body can deliver nutrients and oxygen more efficiently, promoting overall cardiovascular health. Aids Weight Management: Maintaining a healthy weight is essential for managing blood pressure. Regular physical activity helps you burn calories and build muscle, making it easier to achieve and maintain a healthy weight. Reduces Stress: Physical activity has been shown to lower levels of stress hormones in the body. By managing stress through exercise, you can help keep your blood pressure within a healthy range. Stress can lead to temporary spikes in blood pressure, so managing it effectively can make a big difference. What Types of Exercises Are Most Effective? Incorporating a variety of exercises into your routine can be especially beneficial for blood pressure management. A variety of exercise will not only enhance some physiological changes but will aid in your accountability to maintain them. Here’s a breakdown of the most effective types:
The Role of Exercise Physiology in Blood Pressure Management Exercise physiologists have a well-educated understanding of how exercise affects the body and how it can be used to improve health and performance. Understanding these principles help to prescribe you the most out of your workouts and tailor your exercise routine to better manage your blood pressure. Here’s some reasons why it matters to get professional guidance:
What can you do from today to help? Blood pressure is a vital indicator of cardiovascular health and overall well-being. By understanding what it is, following the recommended guidelines, and making informed lifestyle choices, you can keep your blood pressure in check and support your long-term health. Remember, small changes can lead to significant improvements, so start today and take control of your health! Regular exercise is a cornerstone of effective blood pressure management and overall health. By engaging in a variety of physical activities, from aerobic and resistance training to flexibility exercises, you can significantly impact your blood pressure and well-being. If you’re looking to optimize your exercise routine or need guidance on managing blood pressure through physical activity, consider consulting with an exercise physiologist. As already mentioned, they can safely & individually help tailor a plan to support your journey to better health. Feel free to share this blog with friends and family who might benefit from a little extra blood pressure knowledge. If you have any questions or need personalized advice, don’t hesitate to reach out to us. Stay healthy! Thomas Harrison AEP, AES, ESSAM Extra Reading Exercise Guidelines for Exercise Physiologists – Sharman et al., 2019. https://www.nature.com/articles/s41371-019-0266-z.epdf?shared_access_token=rFCbz2LpGw_XXg1PT2pTftRgN0jAjWel9jnR3ZoTv0P4UAzuz-652sqAwiE7A5D9rLQayYomfnENGlesfCT3-rwKex0cR0ADKU-j1S5YivMVcwOcvyZrHCLLSdAt9l3J9-MMaOVwNI8HrQL6lRF1Cg%3D%3D Literature Review – Lancet, 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2662372/ Australian Healthy Eating Guidelines - https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating Australian Physical Activity Guidelines - https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
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