High Blood Pressure Advice
- What you shouldn’t do
- The best things to do
High blood pressure can affect anyone and isn’t necessarily just for people who are extremely stressed.
It’s recommended that you get your blood pressure checked often enough to ensure that there are no underlying health issues and blood pressure is usually one of the first indicators.
Ideally your systolic blood pressure (that’s the pressure on your heart when you are exerting yourself) is under 140, or even better, below 120.
Your diastolic (when the heart is relaxed and refilling with oxygen) should be under 90, or even better as low under 80 as realistically possible.
If these numbers are healthy then there is nothing to worry about. However, as is becoming increasingly prevalent with this generation, lifestyle factors are influencing it becoming a problem.
Should you find these numbers on this high side, there is no need to press the panic button but there are some considerations that you should make IMMEDIATELY when it comes to exercise.
These small things may just be difference between becoming healthier and exacerbating the problem.
1) No High Intensity
Obviously any kind of activity that will accelerate your blood pressure through the roof is going to be off limits.
Therefore, High Intensity Interval Training is off limits. If you can monitor your blood pressure whilst training that would be advisable. Keeping your heart rate at a steady pace will still burn calories, don’t worry.
Low impact cardio like using a bike or a walk / light run is preferable to sprints or any Plyometrics (jumping based activity).
Remember your maximal heart rate is calculated as 220- your age then around 50–70% of that: so it doesn’t need to be high to get a good workout.
Be mindful, especially if you’re hitting over 160 beats per minute. It could prevent any further damage and sometimes it’s not just about how you feel!
2) Regulated Weights Plan
Weight training takes a different dimension although it doesn’t need to affect your training.
Clearly, strenuous lifting of weights will put strain on your heart and negatively impact your blood pressure (if not performed correctly).
The two best tips for this are to avoid overhead pressing movements (barbell shoulder presses would be an example of this) and also to prevent any isometric (holding) movements.
You can certainly build a comprehensive routine without these two.
If in doubt, see what the RYPT app can do for you with a personalised training plan for the price of one personal training session!
3) Dietary Changes and Water
When it comes to nutrition, reducing your salt intake is crucial. Remember, the recommended daily allowance of salt is 6 grams (so bear this in mind when you plan your meals).
Fresh foods are advisable especially when it comes to the micronutrients (eg vitamins).
Sustainability, moderation and enjoyment (the three fundamentals of RYPT) will ensure that you are set up for success.
Reducing your transfat intake will also assist. So processed foods and ready meals should be monitored.
Furthermore, if you can drink plenty water (at least over two litres a day) it will help in flushing toxins out of the body. Over the longer term this can lead to a massive change.
If you think you that you may have high blood pressure, you should consult your doctor as soon as possible.
Remember the February Fitness Hack of the Day has started on the RYPT Facebook page! A new time, energy and money saving tip every day at 18.00 – just like the page for updates.