Exercise Blood Pressure

High blood pressure or hypertension means high pressure (tension) in the arteries. The arteries are the vessels that carry blood from the pumping heart to all of the tissues and organs of the body. High blood pressure does not mean excessive emotional tension, although emotional tension and stress can temporarily increase the blood pressure. Normal blood pressure is below 120/80; blood pressure between 120/80 and 139/89 is called “pre-hypertension”, and a blood pressure of 140/90 or above is considered high blood pressure. The systolic blood pressure, which is the top number, represents the pressure in the arteries as the heart contracts and pumps blood into the arteries. The diastolic pressure, which is the bottom number, represents the pressure in the arteries as the heart relaxes after the contraction. The diastolic pressure, therefore, reflects the minimum pressure to which the arteries are exposed.

How is high blood pressure defined?

Since blood pressure can be affected by several factors, it is important to standardize the environment with this in mind when blood pressure is determined. For at least one hour before measuring the BP one should avoid eating, strenuous exercise (which can lower blood pressure), smoking, and caffeine intake. Other stresses may alter the blood pressure and need to be considered when blood pressure is measured.

Even though most insurance companies, quite reasonably, consider high blood pressure to be 140/90 and higher for the general population, these levels may not be appropriate cut-offs for all individuals. As a matter of fact, many experts in the field of hypertension view blood pressure levels as a continuum, or range, from lower levels to higher levels. Such a continuum implies that there are no clear or precise cut-off values to separate normal blood pressure from high blood pressure. Individuals with so-called pre-hypertension (defined as a blood pressure between 120/80 and 139/89) may benefit from lowering of blood pressure by life style modification and possibly medication especially if there are other risk factors for end-organ damage such as diabetes or kidney disease (appropriate life style changes are discussed below).

For some people, blood pressure readings that are lower than 140/90 may be a more appropriate normal cut-off level. For example, in certain situations, such as in patients with long duration (chronic) kidney diseases that spill (lose) protein into the urine (proteinuria), the blood pressure is ideally kept at 130/80, or even lower. The purpose of reducing the blood pressure to this level in these patients is to slow the progression of kidney damage. Patients with diabetes (diabetes mellitus) may likewise benefit from blood pressure that is maintained at a level lower than 130/80. In addition, African Americans, who have an increased risk for developing the complications of hypertension, may decrease this risk by reducing their systolic blood pressure to less than 135 and the diastolic blood pressure to 80 mm Hg or less.

In line with the thinking that the risk of end-organ damage from high blood pressure represents a continuum, statistical analysis reveals that beginning at a blood pressure of 115/75 the risk of cardiovascular disease doubles with each increase in blood pressure of 20/10. This type of analysis has led to an ongoing "rethinking" in regard to who should be treated for hypertension, and what the goals of treatment should be.

Lowering your blood pressure - whether you have high blood pressure or not. Regular physical activity may help you to prevent heart disease and stroke by preventing or lowering high blood pressure.

Improve your blood cholesterol levels - Saturated fat (animal fat) increases cholesterol. This causes narrowing or furring of the arteries and increases the risk of a heart attack or stroke. There are two types of cholesterol - LDL (Low density lipoprotein) which settles in your arteries, narrows them and can block them and HDL (High density lipoprotein) which removes LDL cholesterol from arteries. Regular physical activity increases the amount of HDL (good) cholesterol in your body.

Helping you to lose weight or to maintain a healthy weight – being overweight is another cause of high blood pressure. By becoming more active and reducing the amount of energy (calories) that you eat you can lose weight.

Helping to control and prevent diabetes – if you have diabetes (type 1 or type 2) then being active can help you to reduce the number of tablets or the amount of insulin that you need to take. It can also reduce your risk of developing non-insulin dependent (Type 2) diabetes.

Most importantly, being active will help you to feel much better. It is those people who have been inactive, who then start to take regular, moderate, activity that benefit the most. You do not have to reach a certain level of activity before your body starts to benefit; even a little activity is better than none at all.


What does physical activity do to my blood pressure?

If you are regularly active and you maintain that activity in the long-term it can help you to lower your blood pressure. Most people will notice a reduction in their blood pressure within the first ten weeks after increasing the amount of activity they do. As long as you keep active your blood pressure should stay at this lower level.

Physical activity can lower systolic blood pressure by an average of 4 - 9mmHg.


Is it safe to be more active if I already have high blood pressure?

Almost everyone will be able to become more active. However, make sure you check the following before you start:

Have your blood pressure measured and check with your doctor or nurse that it is safe for you to start becoming more active. If your blood pressure is consistently above 180 systolic and/or 110 diastolic (180/110 mmHg), you should not be doing intensive activity until your blood pressure has been treated and lowered If you also have other medical conditions like diabetes, heart disease (such as a previous heart attack) or breathing problems you may need different advice. Check with your doctor.


How much physical activity do I need to do?

You are aiming to do at least 30 minutes of moderate physical activity at least five days a week. You should be a little out of breath but still able to talk, warm and slightly sweaty. This much activity will burn off 150 -180 calories a day, which could add up to a weight loss of 6-12kgs (13- 26lbs) every year. A little bit of activity regularly can make a real difference.

If you have not been active for a while then gradually build up the amount of time spent on activity, adding a few minutes each week. You can get as much benefit if you decide to do smaller amounts during the day to make up 30 minutes. For example, you could start with three ten-minute walks each day, increase to two fifteen-minute walks and then finally achieve a full 30 minutes in one go. Set yourself a series of goals to help you towards your final target.

If you are trying to lose weight, or have lost weight and are trying to maintain that weight loss, you may need to do 45-60 minutes of activity every day.


What kind of physical activity should I be doing?

Brisk walking, swimming, cycling, jogging, playing a team sport such as football or hockey, dancing and tennis are all activities that will help you to strengthen you heart and lungs (cardiovascular system). It is this kind of actively that can help you to lower your blood pressure.

As well as these kinds of activities you should also include activity that strengthens your muscles and helps you to stay supple and flexible. These kinds of activities might include climbing stairs, walking uphill, yoga, pilates, and gardening. Doing a range of activities will stop you from getting bored and help to keep you motivated.

Some people use a pedometer, or step counter, and aim to do 10,000 steps every day. This can be a good way to set yourself goals and targets and helps you to become aware of how much (or how little) you are doing every day.


Is there any activity I should not do if I have high blood pressure?

Avoid lifting weights and very vigorous sports such as squash if you have high blood pressure. If you are very overweight, have a heart or breathing condition or have not been active for a long time, check with your doctor before starting a new exercise routine.