Ensuring healthy blood pressure is a simple way for individuals and organisations to stay healthy and productive so here are 5 key points everyone should think about.
1. Know your numbers
Many people suspect they have high blood pressure but not everyone knows their current measurements.
Instant action:
If it's more than three months since you had your blood pressure checked either make an appointment today to have it checked within the next two weeks or order your own blood pressure monitor online so that you can check it regularly in the comfort of your own home.
2. Design a balanced fitness programme
In the quest to reduce blood pressure or maintain healthy numbers exercise is crucial, but make sure your programme has balance and sustainability.
Exercising periodically will help, but not as much as planning a routine of challenging activity every 2-3 days.
Similarly, thrashing yourself now and again with some kind of cardio activity such as running, football, rugby or squash might make you feel better but won't stabilise your blood pressure as effectively as a rounded routine of cardio exercise, strength training, mobility, stability and flexibility work.
Instant action:
Take a 20-minute walk within the next hour and while you walk plan your next 10-days of exercise which should include 4 workouts containing a mixture of the above elements. Ideally the first workout should take place today or tomorrow.
3. Clear your head
A lot of stress is rooted in our perception of 'busyness' and feeling overwhelmed. Often the difference between feeling in control and feeling bounced around the day like a pinball isn't very dramatic - simply taking a moment here and there to review your progress and decide on priorities will make all the difference.
Instant action:
Find a quiet spot and sit down, close your eyes and take 20 deep breaths.
4. Plan your alcohol strategy
Our blog Alcohol, Blood Pressure & Successful Strategies for Healthy Drinking from last month will help here.
Instant action:
Read the blog and make a plan today and for the next 10-days
5. Get some sleep
A lack of sleep, rest and recovery is a huge contributor to high blood pressure so you need to take an active role in how much sleep you get through the week and weekend. Our blog Need to Sleep Better will help.
Instant action:
Whether you're an 9-hour or a 6-hour sleeper or somewhere in-between, one night out of the next three should be set up so you get your required sleep time. Pick which night, plan the required bed time and the wake time for the following morning and then see how good you feel the next day.
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