High blood pressure is one of the most common medical conditions requiring long term treatment across society.
Blood pressure is the force of blood applied on the inside walls of blood vessels (veins, arteries and capillaries). Blood pressure is divided into systolic (when the heart contracts), and diastolic (when the heart is relaxed and filling). Blood pressure is measured as a ratio (e.g. 120/80), with the first number being systolic, and the later diastolic.
High blood pressure is referred to as hypertension, and low blood pressure hypotension.
There are two main categories on hypertension in primary (95% of cases), and secondary (5% of cases). Causes for primary hypertension include family history, stress, obesity, smoking, diet, sedentary lifestyle, diabetes type 2, undue salt in diet (sodium) and age. While the causes of secondary hypertension entail affects from diseases that act on blood pressure control mechanisms, kidney disease, brain disease, tumours, drugs, increased blood viscosity-erythrocytes and congenital factors.
Normal blood pressure is measured at <130/<85, with high normal at 130-139/85-89.
High blood pressure can be categorised into four stages:
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140-159/90-99 |
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160-179/100-109 |
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180-209/110-119 |
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>210/>120 |
Whilst in many cases medical treatment is necessary, the old adage of ‘exercise is a strong medicine’ is increasingly proving to be more applicable for the treatment of high blood pressure. The benefits of exercise as an active therapy for high blood pressure include weight control, lower systolic and diastolic readings, increased cardiac output, lowered peripheral vascular resistance, increased work capacity and desirable fluid balance. Beyond these areas exercise will enhance feeling of wellbeing and significantly stress reduction, in turn reducing high blood pressure.
Dependant on current level of fitness, frequency of exercise should consist of 30 to 60 minute sessions, 3 to 7 days per week at a low to moderate intensity. Large muscle groups should be used for primarily aerobic based exercise; however weight (resistance) training can also be included (provided moderate to high repetition range is used with comfortable weight level), with circuit resistance training also suitable.
It is recommended that you have your blood pressure checked regularly (every 2-6 months) by a doctor or qualified and registered personal trainer.
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