Understanding Blood Pressure: A Guide to Maintaining Healthy Levels

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:

• Systolic Pressure: The higher number, representing the force when your heart beats and pumps blood.
• Diastolic Pressure: The lower number, indicating the pressure when your heart is at rest between beats.

For example, if your blood pressure is 120/80 mmHg, 120 is the systolic pressure and 80 is the diastolic pressure. Keep in mind this example is the ideal range.
 
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:

1. Normal Blood Pressure: Typically less than 120/80 mmHg. This is considered optimal and indicates good cardiovascular health.
2. Elevated Blood Pressure: Systolic between 120-139 mmHg and diastolic less than 89mmHg. While not yet in the high blood pressure range, it’s a warning sign that you need to make lifestyle changes.
3. Grade 1 Hypertension: Systolic reading up to 159 mmHg or diastolic up to 99 mmHg. This stage might require lifestyle changes and possibly medication depending on other risk factors.
4. Grade 2 Hypertension: Systolic reading of up to 179 mmHg or diastolic pressure of up to 109 mmHg. At this stage, it’s crucial to follow a treatment plan prescribed by a healthcare professional.
5. Any higher than a blood pressure of >180mmHg in the systolic reading or of >110mmHg in the diastolic reading is severe, and the cutoff which as an Exercise Physiologist we would ask for you to get some guidance from your treating doctor.

 
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:

1. Aerobic Exercise: Activities such as brisk walking, jogging, swimming, and cycling fall into this category. Aerobic exercise helps to strengthen the heart and improve overall cardiovascular fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Keeping in mind that this 150 minutes doesn’t include time working in the shed or outside maintaining your garden.
2. Resistance Training: Weight lifting or bodyweight exercises (like squats, lunges, and push-ups) are crucial for building muscle mass and enhancing metabolic rate. While resistance training might not have as immediate an effect on blood pressure as aerobic exercise, it plays a significant role in overall fitness and long-term health. Including some static holds throughout strength exercises is increasingly becoming more important to aid in the management of arterial stress. Aim for muscle-strengthening activities at least two days a week.
3. Flexibility and Balance Exercises: Incorporating activities such as yoga or stretching routines can improve flexibility, balance, and overall well-being. Yoga, in particular, has been shown to reduce blood pressure and improve stress management. Consider adding a yoga session or stretching routine a few times a week.
4. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. This type of training can be highly effective for cardiovascular health and blood pressure regulation. It can be especially useful if you have limited time for exercise. By introducing some intervals at a higher intensity than you could sustain for extended periods and including rest before repeating this again, you can imagine that the total yield or output from this exercise is much higher than without.

 
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:

• An exercise physiologist can help design a personalized exercise program based on your specific needs and relevant health conditions. This ensures that your workouts are effective and safe, particularly if you have high blood pressure or other concerns.
• The clinician can focus on how to gradually increase the intensity and duration of exercise to continuously challenge your body and improve fitness. This progressive approach is essential for making long-term improvements in blood pressure and overall health.
• There will be education and insights into how regular physical activity can prevent chronic conditions, manage existing health issues, and optimize your overall well-being. They can guide you in adopting exercise habits that support cardiovascular health and blood pressure management.

 
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