Every person needs blood pressure to live. Without it, blood can’t circulate through the body to carry oxygen and fuel to vital organs.
Your blood pressure is a measure of how effectively your heart is working and the general health of your blood vessels. It consists of a systolic pressure (the force of the blood in the arteries when the heart contracts) over a diastolic pressure (the force of the blood in the arteries when the heart is at rest).
A normal and healthy blood pressure is less than 120 mm/Hg (systolic) over less than 80 mm/Hg (diastolic). Pressures that are above this range (120/80) may indicate hypertension (high blood pressure) and an increased risk of heart attack or stroke. Blood pressure can change from minute to minute and is affected not only by activity and rest, but also by temperature, diet, emotional state, posture and medications.
How Does High Blood Pressure Affect the Body?
People can live with hypertension for many years without having any symptoms. That’s why high blood pressure is often called “the silent killer.” Though a person may not have any symptoms, it doesn’t mean that the high blood pressure isn’t affecting the body. High blood pressure adds to the workload of the heart and arteries. The heart must pump harder and the arteries must carry blood that’s moving under greater pressure. If high blood pressure continues for a long time, the heart and arteries may no longer work as well as they should. High blood pressure puts a person at higher risk for strokes, heart attacks, kidney failure, loss of vision and atherosclerosis (hardening of the arteries).
The Exercise Influence
There is no magical exercise that lowers blood pressure. Many activities of daily life will do the trick -- walking, taking the stairs and moderate yard or housework, for example. You don’t have to exhaust yourself to lower your blood pressure. A simple rule to follow is that physical activity should elevate your heart rate and breathing but you should still be able to carry on a conversation while doing these activities. Consult your physician prior to engaging in a vigorous exercise program (like jogging), but milder exercise, such as walking, is good for almost everyone’s health.
Can I Prevent Hypertension?
Here are some ways to reduce your chance of developing high blood pressure:
- Maintain a normal weight for your height
- Exercise regularly to keep your heart and blood vessels strong and healthy
- Eat a healthy diet that includes mostly whole grains, low-fat dairy products, fruits and vegetables
- Don’t smoke; smoking and high blood pressure are major risk factors for having a heart attack or stroke later in life
- Decrease your sodium (salt) intake; consuming less sodium has been proven to help lower blood pressure in some people and may prevent high blood pressure in the first place
- Avoid drinking too much alcohol, which is associated with high blood pressure
- Know your blood pressure and have it checked regularly