The two values of blood pressure (usually120/80 mmHg) signify the pressure in your arteries in two stages. The first value is the pressure the blood exerts on your artery walls when the heart contracts (also known as systole) and the second lower value is the pressure when the heart is relaxed (also known as Diastole). The values are therefore referred to as Systolic and Diastolic Blood Pressure respectively.
When the Systolic BP (first reading) is elevated above 145 mmHg or if the diastolic BP exceeds 90 mmHg on 2 or more occasions it means you have a high BP (Hypertension). The treatment of such a condition can be multidimensional (diet exercise and medicine). The cause may vary from genetics to a sedentary lifestyle so start by making conservative changes. Decrease the amount of salt and caffeine in your diet and start with low intensity short duration exercise (15-30min) before progressing to longer sessions or resistance exercises. (Please consult your physician before commencing with exercise and speak to a Biokineticist for more individual guidelines). Exercise causes an increase in both your heart rate and your BP thereby increasing the cardiac output to your exercising limbs but it also acts chronically in that the heart adapts to the loads exerted on it.
Blood Pressure Chart
| Systolic | Diastolic | |
| Normal | Less than 120 | Less than 80 |
| Pre-High blood pressure | 120 - 139 | 80 - 89 |
| High Blood Pressure - Stage 1 | 140 - 159 | 90 - 99 |
| High Blood Pressure - Stage 2 | 160 or over | 100 or over |
There is an increase in vagal tone (elasticity), decrease in heart rate and therefore increase in refilling time. The muscles are able to more efficiently take up and utilize the oxygen in the blood therefor decreasing the demands placed on the heart. The body reacts to the exercise by decreasing the resting BP to values below those before exercise and the benefits last up to 8 hours post exercise. By exercising in the morning you lower your BP for the rest of the working day thereby combating the stressful working environment. Stress places the heart at a high risk for developing hypertension and coronary heart disease.
By eating and exercising correctly you are better equipped to deal with the daily stressors. Although genetics plays an undeniable role in developing hypertension it is the lifestyle choices the we ultimately make that enable the underlying tendencies to present themselves and become life-threatening problems. I urge you to monitor your Blood Pressure, eat healthy balanced meals, refrain from using high caffeine content substances, QUIT SMOKING and EXERCISE! Blood pressure in a nasty problem with many co morbidities and harmful repercussions.
