Reduce Blood Pressure by Keeping Healthy:

Your diet, exercise levels and weight have a real effect on your blood pressure. If you have high blood pressure, you can start lowering blood pressure today by eating more healthily and being more active.

Blood Pressure & Exercise:

If you have high blood pressure, your doctor or nurse may suggest that you try to become more active to lower it. However, you may be worried that regular exercise will increase your blood pressure to dangerous levels.

It is true that physical activity (exercise) will cause your blood pressure to rise for a short time. However, when you stop the activity, your blood pressure should soon return to normal. The quicker it does this, the fitter you are likely to be.

Most people with high blood pressure should be able to increase their physical activity levels quite safely. However, if your blood pressure is relatively high, your doctor or nurse may prefer to lower it with medicines before starting you on an exercise programme. If your blood pressure is very high, you should not start any new activity.

The table below gives a general idea of what levels you need to be concerned about, but bear in mind that every person is different, and your doctor or nurse may decide differently.

Blood Pressure Levels:

Below 90/60

You may have low blood pressure, speak to your doctor or nurse before starting any new exercise.

90/60-140/90

It is safe to be more active, and it will help to keep your blood pressure in this ideal blood pressure range.

140/90 – 179/99

It should be safe to start increasing your physical activity to help lower your high blood pressure.

180/100 – 199/109

Speak to your doctor or nurse before starting any new exercise.

200/110 or above

Do not start any new activity – speak to your doctor or nurse.

To be safe, it is always a good idea to get advice from your doctor or nurse before you start any new physical activity.

Different kinds of exercise and activity have different effects on your body. If you have high blood pressure, you should try to focus on activities that will help your heart and blood vessels. Aerobic activity is the type that helps your heart the most.

Aerobic activities are repetitive and rhythmic movements (exercises), and they use the large muscle groups of your body, such as those in your legs, shoulders and arms. Walking, jogging, swimming, dancing and digging are all aerobic activities. This is why the Omron HJ005e Vital Steps Counter is within our lifestyle kit. Walking is the simplest form of exercise and a sport most accessible to us. Before you undertake any exercise, consult your GP.

Exercise & Activity Ideas:

You don’t have to join the gym to become more active. If the idea of ‘doing exercises’ isn’t for you, why not try being more active in your day-to-day life?

In general our lives are much less active than they used to be. More of us have desk jobs, we use cars and public transport to get around, and we have lots of labour-saving devices in our homes. To start being more active, try some of the following simple steps:

  • Walk more each day, and don’t use the car for short journeys.
  • Take the stairs instead of a lift or escalator.
  • Get off the bus one stop earlier.
  • Cycle or walk to work.
  • Take the dog out on longer walks.
  • Take a walk during your lunch hour.

Don't Try Losing Weight Alone:

It is not always easy losing weight, and you can quickly get bored or give up without encouragement. Get support from your family and friends, or if you think it might help, you could join a weight-loss group. Some people find that having support from other people who are also trying to lose weight can help.

Using the Omron Body Composition Monitor will let you know your composition baseline results before you begin your lifestyle changes, and then will continue to show you any fat composition changes as you move along your new lifestyle process. With this device a very low level electrical signal is sent through the body. Don’t worry, you won’t feel a thing! The signal travels quickly through the lean tissue, which has a high percentage of water and is a good conductor of electricity, and moves more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity. Bioelectrical Impedance devices use this information to work out body fat percentage.

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