The main thing you can do to have a healthy and long life is to regulate your blood pressure and if you are diagnosed with hypertension, think of it as a reason to transition to a healthy lifestyle, with increased physical activity, to lower your blood pressure. Hypertension (high blood pressure) can be a serious health condition and is a major cause of premature death worldwide.
The statistics on high blood pressure are devastating: according to the World Health Organization, hypertension is the leading cause of premature death worldwide. Because of the lack of symptoms at an early stage, only less than half of adults suffering from high blood pressure are diagnosed and treated.
To avoid the serious risks associated with hypertension, check your blood pressure regularly. The basic thing you can do to live a healthy and long life is to know your blood pressure data.
And if you know you have hypertension, the best thing you can do is to be more physically active. Exercise is not only a great way to lower blood pressure, but it also improves other health factors, such as overweight and high cholesterol. It should not be forgotten that obesity is responsible for the largest percentage of hypertension diagnoses. In overweight people, the heart has to pump extra hard for blood to reach anywhere in the body. The cost is increased pressure on the artery walls.
The readings contain two numbers. For example, normal (ideal) is 120/80 mmHg (mmHg is millimeters of mercury; a measure of how much mercury has risen in the tube of the analogue meter). The first number (120) shows systolic pressure, which means the pressure on the walls of the arteries when the heart pumps blood. The second number (80) refers to the diastolic pressure on the arteries when the heart rests between beats.
Low blood pressure is below 90/60 mmHg. Elevated is 120-129/80>, and high is 130-139/80-89. When the numbers are higher than 140 for systolic blood pressure and higher than 90 for diastolic blood pressure, the blood pressure is very high.
Hypertension can be a serious medical condition and, if left untreated, can lead to heart disease and heart failure or stroke. The prejudice is that only the elderly, those who are overweight or have other health problems, suffer from high blood pressure. Hypertension can occur at any age and most people will not show visible symptoms right away.
The only way to know if you are at risk of high blood pressure is to check it regularly. If everything was fine with your blood pressure a year ago, that doesn’t mean it’s the same now. All people over the age of 40, even those in excellent health, should have their blood pressure checked at least every few years. And under the 40s should know their blood pressure readings, especially if they are overweight, smoke, or have other health problems.
To normalize blood pressure, health experts recommend increasing physical activity, switching to a healthy diet, reducing excess weight, and quitting smoking. In some cases, it is necessary to treat hypertension with medication.
The heart is a muscle and, like all other muscles, it gets stronger with exercise. As you work out, your heart pumps harder and your blood pressure rises. This causes your blood vessels to dilate and become more elastic, which helps prevent hypertension. In people with normal or elevated blood pressure, exercise can raise systolic blood pressure by 50-70 mmHg. However, if the numbers exceed 180/120, consult a doctor immediately. Excessive increases in blood pressure go hand in hand with the following symptoms: severe chest pain or headache; shortness of breath, vision problems; nausea or vomiting. If you are diagnosed with high blood pressure, consult your doctor before starting an exercise program.
Otherwise, after the healthy rise during and immediately after exercise, your blood pressure should return to normal after a few minutes. To avoid sudden spikes in heart rate, i.e., blood pressure, always warm-up before your work out and calm down after completing physical activity. Walking or cycling are good for warming up.
And to see how your blood pressure changes after exercise (and throughout the day), you will need a home blood pressure monitor. Doctors recommend measuring once your pulse is back to normal. That means about five minutes after exercise. A great choice for monitoring your blood pressure changes at times that are convenient for you is:
