What is Blood Pressure?
Blood pressure is the pressure of the blood flow against the walls of the arteries caused by the heart pumping blood. ‘High blood pressure’ is caused by the deterioration of the arteries, leading to hardening and narrowing of the blood vessels. This condition is an indicator associated with various diseases such as coronary artery disease, stroke, kidney disease, and diabetes.
Are you “Hypertensive”? How is it measured?
To know whether you have high blood pressure, you need to measure your blood pressure with a blood pressure monitor. It is recommended to measure after sitting and resting for at least 30 minutes and after eating, drinking coffee, smoking, or exercising for at least 1 hour. The blood pressure readings consist of two values:
- Systolic pressure which is the pressure when the heart contracts (normal value should not exceed 120 mmHg)
- Diastolic pressure which is the pressure when the heart relaxes (normal value should not exceed 80 mmHg)
If the systolic pressure is 130 or higher and/or the diastolic pressure is 80 or higher, it is considered early-stage hypertension.
How high must blood sugar be to be diagnosed as diabetic?
A diabetic patient is someone who has a blood sugar level higher than 126 mg/dL (milligrams per deciliter). Diagnosis must be made by a doctor along with other information such as medical history and symptoms. For patients diagnosed with diabetes, blood sugar levels should be controlled as follows:
- Blood sugar before each meal should be between 80-130 mg/dL
- Blood sugar 2 hours after eating should be less than 180 mg/dL
These numerical criteria must be adjusted individually for each diabetic patient, considering age, duration of diabetes, complications, and other coexisting diseases to appropriately modify diet, exercise, and medication.
Reduce High Blood Pressure and Blood Sugar Levels with Exercise
Proper and appropriate exercise helps reduce blood pressure, lower blood sugar levels, and control weight. You can combine the following three types of exercise:
- Aerobic Exercise such as brisk walking, running, swimming, or playing various sports that continuously stimulate the heart to work harder for more than 20 minutes. During exercise, the heart pumps blood stronger, accumulated fat gradually decreases, blood sugar is used as energy, resulting in more flexible and less brittle blood vessels, improved circulation, stronger heart, and reduced blood pressure and blood sugar levels.
- Resistance Exercise such as lifting dumbbells, push-ups, using resistance bands, gym weight training equipment, or bodyweight exercises that use your own body weight as resistance to strengthen muscles and increase energy metabolism due to increased muscle mass. This helps reduce fat and blood sugar levels, which is related to lowering blood pressure. However, diabetic patients ‘should avoid’ excessive or heavy resistance and should not hold tense positions for a long time.
- Yoga Exercise not only helps build balance and flexibility but also reduces stress because the brain releases the happiness hormone dopamine. This makes the body feel refreshed and energetic, which positively affects blood sugar and blood pressure levels.
Consult a Doctor Before Exercising
- For those with high blood pressure
If you experience headaches, dizziness, or chronic fatigue, you should see a doctor to assess the risk before starting exercise. If blood pressure is higher than 180/110 mmHg, doctors usually recommend avoiding exercise temporarily. What should be done is to adjust eating habits, sleeping patterns, or take medication to lower blood pressure to a safe level for exercise. Other chronic underlying diseases should also be considered.
- For diabetic patients
Diabetic patients should consult their doctor about appropriate blood sugar levels for exercise on an individual basis. Avoid exercising barefoot, wear suitable shoes to prevent wounds, and check foot health after every exercise session. Do not exercise in extremely cold or hot weather. If blood sugar levels cannot be controlled within the doctor’s recommended range for exercise, avoid exercising temporarily. Always check blood sugar before exercising; if the level is below 100 mg%, consume at least 15 g of carbohydrates to provide energy and adjust blood sugar levels for exercise.
How Much Exercise is Enough and Appropriate?
You may start with just 10-20 minutes per day and gradually increase the time each week until you can exercise continuously for 30-60 minutes. Exercise regularly at least 3-5 times per week, totaling 150 minutes per week. Try to exercise at the same time every day and do not push yourself if you feel abnormal symptoms. If you experience dizziness, lightheadedness, shortness of breath, irregular heartbeat, or muscle fatigue during exercise, slow down gradually and rest but do not stop abruptly.
Exercise Safety Tips
- Do not exercise immediately after meals; wait at least 2 hours after eating.
- Wear breathable clothing, choose a well-ventilated place that is not too hot, and avoid exercising under direct sunlight.
- Gradually increase intensity and duration without overexertion or rushing. Start with at least 10 minutes of warm-up and cool down for at least 10 minutes after exercise.
- For resistance exercises such as dumbbell lifting or bodyweight exercises, do not hold your breath, avoid prolonged tension, and change positions slowly to prevent sudden drops in blood pressure. Avoid positions where the head is lower than the body.
Record Blood Pressure and Blood Sugar Levels to Monitor Progress
Besides regularly measuring blood pressure or blood sugar levels, you should record the numbers before and after each exercise session, including the type and duration of exercise. This helps track changes and progress in blood pressure and blood sugar levels. Doctors can use these statistics to assess the suitability of exercise. If you have a smartwatch that records heart rate, it will further assist doctors in diagnosis and treatment planning.