What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently too high. Blood pressure is measured in millimeters of mercury (mm Hg) and is given as two numbers:

Systolic Pressure: The top number, representing the pressure in the arteries when the heart beats.

Diastolic Pressure: The bottom number, indicating the pressure in the arteries when the heart is at rest between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. Hypertension is diagnosed when blood pressure readings consistently exceed 130/80 mm Hg.

How Exercise Can Help Improve High Blood Pressure

Regular physical activity is one of the most effective lifestyle changes to help control high blood pressure. Here's how exercise benefits individuals with hypertension:

1. Strengthens the Heart: Regular exercise helps the heart become stronger and more efficient at pumping blood, reducing the force on the arteries.

2. Reduces Arterial Stiffness: Physical activity helps maintain or increase the elasticity of blood vessels, improving blood flow.

3. Helps Maintain a Healthy Weight: Exercise contributes to weight loss or maintenance, which can significantly reduce blood pressure.

4. Reduces Stress: Physical activity can lower stress levels, which is beneficial since stress can contribute to higher blood pressure.

5. Improves Blood Sugar Control: Regular exercise helps regulate blood sugar levels, reducing the risk of diabetes, which is a risk factor for hypertension.

Recommended Types of Exercise

For those with high blood pressure, the following types of exercise are generally recommended:

Aerobic Exercises: Such as walking, jogging, cycling, or swimming, performed for at least 150 minutes per week.

Strength Training: In moderation, focusing on major muscle groups at least two days per week.

Flexibility and Balance Exercises: Such as yoga or Pilates, to enhance overall fitness and reduce stress.

Contraindications and Precautions

While exercise is beneficial, there are some important considerations and precautions for working with clients who have high blood pressure:

1. Consultation with Healthcare Provider: Clients should have approval from their healthcare provider before starting a new exercise program.

2. Avoid High-Intensity Exercises: High-intensity or heavy lifting exercises can cause a sudden spike in blood pressure. Clients should start with moderate-intensity activities.

3. Monitor Blood Pressure: Regular monitoring of blood pressure before, during, and after exercise is crucial to ensure safety.

4. Stay Hydrated: Dehydration can increase blood pressure, so clients should drink plenty of water.

5. Gradual Warm-Up and Cool-Down: Proper warm-up and cool-down periods can help prevent sudden changes in blood pressure.

6. Breathing Techniques: Clients should avoid holding their breath during exercises (known as the Valsalva maneuver) as it can cause dangerous increases in blood pressure.

7. Stop if Symptoms Occur: Clients should stop exercising immediately if they experience dizziness, chest pain, or unusual shortness of breath, and seek medical attention.

By understanding these guidelines and working closely with healthcare providers, coaches can help clients with high blood pressure safely improve their health through exercise. To work with a qualified Avos Strength coach, contact us today to see how we can help guide you to a healthier life.

Unlocking True Mobility: The Power of Relaxation Over Force

In the world of fitness, the pursuit of improved mobility often takes a backseat to the prevailing belief of "harder, faster, stronger." Unfortunately, this mindset can lead individuals to overlook a crucial aspect of mobility training – the difference between forcing the body into a stretch and the transformative power of progressive relaxation. In this blog post, we'll delve into why your mobility training might not be working and explore the misconception that more effort always yields better results.

The Misconception of "More Effort = Better Results":

1. Fight or Flight vs. Rest and Digest:

One of the primary reasons more effort doesn't always translate to better mobility is the impact on the nervous system. More effort tends to activate the sympathetic nervous system, triggering the "fight or flight" response. When our nervous system perceives a threat, it tightens muscles and restricts movement, hindering the very progress we aim to achieve in mobility training.

2. Creating a Safe Environment:

Mobility work involves repositioning drills and stretching exercises to reach new ranges of motion. However, if the body interprets these positions as threatening, progress becomes stunted. For lasting improvement, it's crucial to create an environment where the body feels safe and secure, encouraging the activation of the parasympathetic nervous system – the "rest and digest" state.

The Sympathetic vs. Parasympathetic Nervous System:

1. Sympathetic Nervous System (SNS):

Activated during stress or perceived threats.
Triggers the "fight or flight" response.
Can inhibit mobility gains due to heightened muscle tension and restricted movement.

2. Parasympathetic Nervous System (PNS):

Activated during relaxation and rest.
Promotes the "rest and digest" response.
Facilitates improved mobility by reducing muscle tension and allowing for greater flexibility.

The Role of Controlled Respiration (Breathing):

1. Breath and Parasympathetic Activation:

Controlled breathing is a powerful tool to shift the body into the parasympathetic nervous system.
If you can't breathe comfortably in a position, you likely don't own it, and your body may interpret it as a stressor.

2. The Importance of Feeling Safe:

A relaxed state during mobility drills signals safety to the nervous system, allowing for greater adaptability and long-term improvement.

“I felt great for a few hours after my massage and then it went right back to what it was before”
- says almost everyone

The Missing Link: Training After Mobility Work

While mobility drills and breathing exercises are critical to unlocking new ranges of motion, there's a common mistake many people make – they stop there. Whether it's after a massage, physio, or chiropractic session, too often people experience temporary relief, only to have their body revert back within hours or days. Why? Because the nervous system hasn't been taught what to do with that new range of motion.

In order to retain and solidify the mobility gains you've just achieved, it's essential to follow up with training or neural stimulation. Your body needs to experience controlled movement in this new range so that it can "remember" and integrate it into your movement patterns.

Why Training Is Key:

When you mobilize, you're creating new possibilities for movement. But without reinforcing it through strength training or neuromuscular engagement, your nervous system doesn't fully integrate these gains. This often leads the body to revert to its previous, more limited movement patterns. By training after mobility work, you’re helping your body understand and use this new range of motion effectively, preventing the regression that so many experience.

Think of it this way: Mobility gives you the access to more range, and training teaches your body how to control and own that new range. To retain and sustain long-term mobility, it's crucial to follow the process of mobilize, then train.

Recap: The One - Two Punch

The key takeaway from the misconception of "more effort, better results" in mobility training is the importance of relaxation over force. However, once you've created a safe and relaxed environment for mobility, the next step is to train or engage in some form of neural stimulus to lock in that newfound range. By understanding the role of the nervous system and the value of progressive relaxation followed by structured movement, you unlock not just short-term gains but sustainable, long-term flexibility and functional movement.

Embrace the power of relaxation, and remember – mobilize, then train for lasting results.

For Free mobility videos click here or to book in a Free Onboarding Call click here.

Understanding High Blood Pressure and the Role of Exercise