Blood Pressure & Exercise

Blood pressure (BP) refers to the pressure in the large arteries when the main pumping chamber of the heart, the left ventricle is at maximal contraction (systole) and relaxation (diastole). BP is usually presented as two numbers: the higher, systolic BP (normally about 120 mmHg); and the lower diastolic BP (normally about 80 mmHg). The two pressures are usually expressed together, for example ‘ 120 over 80’. These values represent the pressure that the heart, kidneys, eyes and arteries are exposed to. Excessively high BP is called hypertension. Hypertension is a major risk factor for chronic kidney disease, heart failure, cardiovascular events (e.g: heart attacks and strokes) and early death. Hypertension may not cause any symptoms, which is why it is sometimes referred to as a ‘silent killer’.

Did you check your BP today?

Blood pressure category	Systolic BP (mmHg)	Diastolic BP (mmHg)
Normal	< 120	< 80
High-normal	120-139	80-89
Grade 1 hypertension (mild)	140-159	90-99
Grade 2 hypertension (moderate)	16-179	100-109
Grade 3 hypertension (severe)	≥ 180	≥ 110

A sedentary lifestyle is one of the top risk factors for heart diseases. Regular exercise with a healthy diet will reduce your blood pressure and chances of getting chronic diseases. Below are some benefits you will gain from regular exercise.

• Strengthen your heart and cardiovascular system.
• Improve circulation and help the body use oxygen better.
• Improve heart failure symptoms.
• Increase energy levels so you can do more activities without becoming tired or short of breath.
• Increase endurance.
• Improve muscle tone and strength.
• Improve balance and joint flexibility.
• Strengthen bones.
• Help reduce body fat and help you reach a healthy weight.
• Help reduce stress, tension, anxiety, and depression.
• Boost self-image and self-esteem.
• Improve sleep.
• Make you feel more relaxed and rested.
• Make you look fit and feel healthy.

Always check with your doctor before starting an exercise program. If you are diagnosed with “hypertension” seek assistance from a fitness professional that would prescribe you with a program that suits best for you.

Stay Active & Eat Clean for a Healthy Heart