The best exercises to lower blood pressure
For most people the very thought of doing a plank raises their blood pressure. But a recent study suggests it is actually the most effective way to reduce it. And with high blood pressure increasing the risk of many life-threatening conditions, doctor Zoe is here to show you the simple but effective exercises that could help keep yours down.
What is high blood pressure?
Blood pressure (also known as hypertension) is the pressure of blood in your arteries. You need a certain amount of pressure to get the blood moving around your body and high blood pressure is when your heart is working harder when pumping blood around your body.
What are the symptoms of high blood pressure?
Most people don't know they have high blood pressure because there aren't obvious symptoms. Rarely, it can cause symptoms like blurred vision, headaches and nosebleeds.
Dr Zoe says: "The only way to know if you have high blood pressure is to get it checked. Don't wait for a blood pressure check to be offered to you, you can ask a pharmacist, your GP practice or you can even buy your own machine for as little as £10! It's quick, completely painless and it could save your life."
What is a ‘healthy' blood pressure reading?
Blood pressure is measured by 'millimetres of mercury'. The reading has two numbers, the top number is the highest level your blood pressure reaches on each heartbeat, and the second number is the lowest level your blood pressure reaches in between beats. The ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. High blood pressure is considered to be 140/90mmHg or higher and low blood pressure is considered to be below 90/60mmHg.
Who is at risk of high blood pressure?
Those who are over the age of 65
If you have someone in your family with high blood pressure
If you are someone who smokes
If you drink too much alcohol
If you eat too much salt and not enough fruit and vegetables
If you don't get enough exercise
If you are overweight, especially around your midsection.
People living in deprived areas are at higher risk of having high blood pressure
People who are of black African or black Caribbean descent are at a higher risk of having high blood pressure
Dr Zoe says: "You are at higher risk the older you are, if high blood pressure runs in your family or if you are of Black African or Black Caribbean ethnicity. People from the most deprived areas of England are 30% more likely than the least-deprived to have high blood pressure. Your postcode is an important risk factor for having poor health - stress, poor access to good nutrition, lack of opportunity to be active are all risk factors."
How can you keep your blood pressure down?
As well as eating well and living a healthy lifestyle, there are certain isometric exercises - those that require engaging muscles without movement - that you can do that are said to help with your blood pressure.
The plank - this resembles a press-up, with elbows directly beneath shoulders, legs stretched out behind and it strengthens the abdomen. (Dr Zoe to demonstrate the plank)
Wall squats - these involve positioning the feet 2ft (60cm) from a wall and sliding the back down it until the thighs are parallel to the ground.
Why are exercises like the plank good for your blood pressure?
Isometric exercises place a very different stress on the body to aerobic exercise (cardio that gets your heart pumping). They increase the tension in the muscles when held for two minutes, then cause a sudden rush of blood when you relax. This increases the blood flow, which is good for your blood pressure.
What does the NHS recommend for helping high blood pressure?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity, such as cycling or fast walking as well as:
Cutting down on the amount of salt in your food and eat plenty of fruit and vegetables
Staying within the recommended alcohol levels (no more than 14 units a week)
Trying to maintain a healthy weight
Exercising
Cutting down on your caffeine intake
Stop smoking