Live Well
Physical activity and high blood
pressure 
Physical activity and high blood pressure
One of the best ways to lower your blood pressure is by moving more.
A lack of physical activity and movement is linked to high blood pressure. however moving more in your everyday life will help you to lower it. Whether you have high blood pressure or want to stop it from happening, it’s never too late to start. There’s lots of help available, and you don’t have to go the gym.
In Dorset, over 140,000 people have high blood pressure, and in the UK, 6 million have high blood pressure and don’t know it.
Do you know your numbers?
The only way to find out if your blood pressure is high is to have your blood pressure checked. Once you have checked your blood pressure, you can check out what the results might mean for you by using the NHS blood pressure checker.
In Dorset we are lucky to have BP@Home, a mobile app service which allows you to take your blood pressure readings in the comfort of your own home, and these can be shared with your doctor or nurse.
Questions about your blood pressure
One of the best ways to lower blood pressure is by taking part in regular movement. Many people feel worried about making their health condition worse by being active, however if you increase your movements slowly and listen to your body, the risk of making your health worse is very low. If you are not sure, its always best to speak to your doctor.
Moving more lowers your blood pressure by keeping your heart and blood vessels in good shape, lowering your risk of heart disease and stroke. If you have high blood pressure, your doctor or nurse may suggest that you try to become more active to lower it. Over time, your body changes so that your blood vessels are more used to you being physically active. This helps to lower your blood pressure.
When you have your blood pressure measured, you will be given two numbers, a top number and a bottom number.
Blood pressure is measured in millimetres of mercury (mmHg). If the first number is 120 and the second number is 80, this would be written as 120/80mmHg, and you’d call it ‘120 over 80’.
What kind of activities can I do with high blood pressure?
Different kinds of movement and activity can change your body in different ways. Movements that get your heart, lungs and muscles working are the best forms of movement if you are living with high blood pressure. Some people call this aerobic activity, and activities like walking, jogging, swimming, dancing and gardening are all included.
Activities that are good for your blood pressure
Cycling is low impact, but raises your heart rate, getting your blood pumping around your body.
Walking is simple, free and one of the easiest ways low impact ways to move more.
Swimming is easy on your joints, but uses a lot of muscles in your body, meaning its good for your overall health.
Not only can dancing improve your mental health and memory, but it can also help to reduce pain.
It can also connect you with others and lift your mood.
Gardening, such as digging, planting, weeding, and pruning, can count as moderate intensity movement, getting you moving, working a range of muscles and increasing your heart rate.
Regular, moderate activities like jogging helps your heart to get stronger, so it pumps blood with less effort, which lowers your blood pressure.
How do I know what is safe for me to do?
It’s always best to speak to your doctor if you are not sure of what activities you are able to take part in. The table below gives you an idea of how active you can be, depending on your blood pressure reading:
How active can I be?
You may have low blood pressure, speak to your doctor or nurse before starting any new activity.
It is safe to be more active, and it will help you to keep your blood pressure in the healthy range.
This is high blood pressure, but it should be safe to be more active to help lower it.
This is a very high reading, speak to your doctor or nurse before starting any new activities.
Do not start any new physical activity. Visit your doctor as soon as possible.
