blood pressure
More than 75 million people have high blood pressure. Your blood pressure changes from day to day and even from moment to moment. It can be affected by stress, diet, exercise, hydration and medication. High blood pressure is also known as the “silent killer” because your body gives no warning signs that you have this condition.
Blood pressure is the force of the flowing blood against the walls of the arteries. It is measured at two phases of the health’s action. One is when the heart is contracting, this is called “systolic pressure.” The other is when the heart is relaxing between beats, this is called “diastolic pressure.”
Checklist for high blood pressure control
Only your doctor can diagnose if you have high blood pressure
Have your blood pressure checked regularly. Your primary care physician can tell you how often
Stop smoking
Avoid excessive salt intake
Eat more fresh fruits, vegetables, and foods high in fiber…and less fat
Reduce stress on and off the job; master relaxation techniques
Be moderate in your drinking
Exercise regularly and keep your body weight within normal limits
If your doctor prescribes medication to lower your blood pressure, be sure to follow their directions exactly
High Blood Pressure = 140/90 (or greater)
Take blood pressure before, during and after exercise
Do not exercise if you forgot to take your medication
Avoid holding your breath
Avoid isometric exercises, arms above head, decline positions
Frequency of exercise instead of intensity of exercise
If you feel light headed or dizzy, stop exercising immediately and sit down
Help reduce weight
Improve cardiovascular fitness
Reduce blood pressure readings
Make it fun! You will adhere to your program if you enjoy it
Slow gradual warm up with very little resistance to start
Increase cadence over pounds lifted or exercise intensity
Make sure you are well hydrated before starting your workout for the day
Do 30 minutes of aerobic activity 5 times a week
