Consider this: nearly one third (31.6%) of Australia’s adult population are diagnosed with high blood pressure, with another 15% of Australians tip-toeing on the border of a hypertension diagnosis. Despite the fact that hypertension accounts for the most GP visits out of any chronic disease, it is also one of the most modifiable and preventable risk factors for cardiovascular disease!
What is hypertension?
How do I know if I have high blood pressure?
- Normal blood pressure = 120 / 80 mmHg
- Pre-hypertension = 120–139 / 80–89 mmHg
- Hypertension = 140+ / 90+ mmHg
What happens to my body with hypertension?
Am I at risk of developing hypertension?
- Are physically inactive or are sedentary for prolonged periods (e.g., sitting for long hours);
- Are overweight or obese (roughly BMI > 25 kg / m / m);
- Have a large waist circumference (Females > 88 cm; Males > 102 cm);
- Have a genetic history of cardiovascular disease; and
- Consume a diet high in sodium, saturated fat, and / or alcohol.
What is the importance of exercise for hypertension?
If you have hypertension, the benefits of exercise are enormous. At the very least, regular exercise will increase your quality of life, and may even save your life! Exercise strengthens the heart, improves the quality of your heart contractions, and helps to normalise blood pressure. Exercise also improves your ratio of body fat to lean muscle mass and aids weight loss.
How much exercise should I be doing to help reduced high blood pressure?
F = 5+ days per week of aerobic exercise, 2-3 days per week of resistance exercise
I = Moderate to vigorous intensity
T = 45 min to 1 h
T = Aerobic exercise (continuous activities such as walking, swimming, running, rowing) and resistance exercise (e.g., strength training)