Blood Pressure

Blood Pressure loves a Healthy Lifestyle

 

We are going to talk about something that we all know about: Your Blood Pressure! Hopefully this will provide you with information that will help you:

1. Understand  your blood pressure reading

2. Learn why exercise is important

3. Learn how a healthy diet and weight is important

4. Learn how lifestyle changes  help to lower your blood pressure

As you all well know that high blood pressure is called hypertension. Blood pressure is the force of blood against the walls of the arteries. When it stays elevated, its called  high blood pressure.  This can be damaging to your heart, blood vessels, kidneys and other vital parts of your body if it stays elevated.

 

Understanding BP Readings
Blood pressure tends to go up and down even in people with normal BP. What is considered normal pressure? The ideal number is less than 120/80.

• Systolic-refers to the top number-the maximum pressure in the arteries when the heart contracts
• Diastolic-the bottom number-refers to the pressure in the heart when it is at rest.

Pre-hypertension ranges from 120-139 (systolic) 80 –89(diastolic)
Hypertension ranges from 140 and above  (systolic) 90 and above (diastolic)

 

There may be a few of you that your doctor has suggested that you incorporate an  exercise program in addition to taking medication to lower your  blood pressure or stabilize it. Some of you may be lucky enough to not have to take any medications at all.  These significant changes in lifestyle can make a huge difference. Remember blood pressure loves healthy living.

• Weight-maintaining a healthy weight helps in keeping HBP at bay
• Diet-a diet rich in calcium, potassium, magnesium and fiber. Of course plenty of fruits and veggies are recommended and low fat dairy.
• Sodium-limit your sodium intake..2.300 mg or less is recommended.
• Stress management/anger-keep cool, stay calm and use relaxation techniques often.
• EXERCISE-keep it moving!! 30 to 60 minutes of physical activity on most days of the week is  key. Talk with your doctor before starting any exercise programs.  New to exercise? Check out our 12 Week Y Personal Fitness Program to help you get familiar with the fitness center and start your journey to living healthy.

Drink alcohol in moderation and stop  smoking– your body will respond favorably to such treatment!