High Blood Pressure
Hypertension & Prehypertension (High Blood Pressure)
High blood pressure is when the force of your blood pushing against the walls of your blood vessels is consistently too high. Elevated blood pressure puts extra strain on your heart and blood vessels. Over time, this can increase your risk of serious health issues such as heart attacks or strokes.
What do all those numbers mean?
Blood pressure is recorded with two numbers, for example, 120/80
- The first and higher number is the systolic pressure.
This is measured when your heart is contracting pushing blood out of your heart.
- The second and lower number is the diastolic pressure.
This is measured when the heart is relaxed and blood is filling the heart.
The readings are in millimetres of mercury (mm Hg).
Blood Pressure Classifications
| Systolic | Diastolic | |
| Normal | <120 | <80 |
| Prehypertension | 120-139 | 80-89 |
| Stage 1 hypertension | 140–159 | 90–99 |
| Stage 2 hypertension | ≥160 | ≥100 |
A blood pressure reading over 120/80mmHg but below 140/90mmHg is classed as Pre-hypertension. This suggests that you could be at risk of developing hypertension if you don’t take steps to keep your blood pressure under control. With this risk comes the further risk of several life threatening conditions including heart attacks & strokes.
FACT: One in Three people in the UK have High Blood Pressure.
Risk Factors
The exact causes of high blood pressure are not known, but several factors and conditions may play a role in its development.
| Non-Modifiable Risk Factors
· Age – over the age of 65 · Ethnicity (African or Caribbean descent) · Hereditary have family members with high blood pressure
|
Modifiable Risk Factors
· Overweight or obese · Diet high in salt or low in fruit and veg · Lack of exercise · High alcohol or coffee consumption · Smoking · Lack of sleep |
Note: The modifiable risk factors above can all be addressed with proper nutrition and the right amount of exercise.
FACT: High blood pressure isn’t usually something that you can feel or notice, but if you have it you’re more likely to develop coronary heart disease or have a stroke.
Health Risks:
High blood pressure puts additional strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes. It can increase your risk of life threatening conditions such as:
- Heart disease
- Heart attacks
- Strokes
- Heart failure
- Peripheral arterial disease
- Aortic aneurysms
If you have high blood pressure, reducing it even slightly can help lower your risk of these conditions.
How to reduce your Blood Pressure
Nutrition
Research suggests that diets that encourage you to reduce the sodium content and eat a variety of foods rich in nutrients such as potassium, calcium and magnesium can help lower blood pressure.
FACT: Regular exercise can reduce most people’s blood pressure by around 10 mm Hg.
Being active is one of the best things you can do for your blood pressure. If you have been diagnosed with high blood pressure or suspect that you may have it, always check with your doctor to that he is happy that it is safe for you to exercise.
I have High Blood Pressure – How Often Should I Exercise?
If you are new to exercise start off slowly and gradually build up to more strenuous exercise. Your personal trainer will devise a progressive exercise program that gradually builds up your activity over a number of weeks. Aim to do 30 minutes moderate activity at least 5 days a week
Always start your exercise routine with a 10 minute warm up and finish with a ten minute cool down. This is important for someone with high blood pressure. Stopping working abruptly can cause blood pressure to drop suddenly, resulting in dizziness and cramping.
It is normal to breathe harder and to sweat, and for your heart to beat faster, during aerobic exercise. If you feel very short of breath, or if you feel like your heart is beating too fast or irregularly, slow down or stop and advise your personal trainer.
Cardio Exercise
Research suggests that 30 minutes of moderate- to high-intensity aerobic exercise each day can lead to a more significant decrease in blood pressure. In addition to strengthening your heart, which is basically a muscle, aerobic exercises like running and cycling can lead to weight loss, another factor in lowering your blood pressure.
Weight Training and High Blood Pressure
Although cardio work is traditionally used to reduce high blood pressure research also suggests that high rep low weight resistance training can reduce blood pressure (J Hum et al. 2012). The 12 week program was based on participants with hypertension doing 3 sets of 12 reps at 60% of their 1 RM of the following exercises:
- Leg press
- Leg curl
- Chest press
- Lat pulldown
- Shoulder press
- Biceps curl
- Triceps extension
Lifestyle modifications you can make to prevent and manage hypertension. (Always seek advice & guidance from your GP)
| Activity | Reduction in systolic blood pressure |
| Resistance training 3 x weekly | 16 mm Hg |
| Reducing salt to 2.4 g of sodium | 2-8 mm Hg |
| Aerobic exercise of 5 x 30 minutes | 4-9 mm Hg |
| Weight loss | 5-10 mm Hg/10 kg |