Exercise and Blood Pressure: What Parents Should Know
Lots of parents only find out their blood pressure is high by accident: a routine check at the GP, a reading at the pharmacy, or a work health day. It can come as a shock, because you often feel completely fine. If that is you, or you just want to look after your heart while the kids are young, it helps to understand the link between exercise and blood pressure, and what a sensible, safe starting point looks like.
First, the important bit. I am a personal trainer, not a doctor. This article is general information only. If you have high blood pressure or any heart condition, speak to your GP before starting or changing your exercise, and never stop or change any medicine you have been prescribed without talking to your GP. Exercise is one part of looking after your blood pressure, not a replacement for medical care.
Why you need to know your numbers
The NHS page on high blood pressure says the only way to find out if you have high blood pressure is to get it checked. It recommends getting checked at a pharmacy or GP surgery if, for example, you are 40 or over and have not had it checked for more than 5 years. The NHS also says many pharmacies offer free blood pressure checks for people aged 40 or over, and some workplaces offer checks too.
If you are aged 40 to 74 and do not have certain existing conditions, you may also be eligible for a free NHS Health Check, which includes a blood pressure reading and looks at your risk of heart disease and stroke.
What the NHS says about exercise and blood pressure
The NHS says healthy lifestyle changes can help lower your blood pressure. Its list includes:
- exercising regularly, aiming for at least 150 minutes of exercise a week
- not eating too much salt
- not drinking more than 14 units of alcohol a week on a regular basis
The NHS also says a GP will usually prescribe medicine for high blood pressure in certain cases, such as very high readings or high readings that stay high after lifestyle changes. So lifestyle changes and medicine often work side by side. That is a conversation for you and your GP.
More broadly, the NHS page on the health benefits of exercise says people who do regular physical activity have a lower risk of conditions including coronary heart disease and stroke. And the adult activity guidelines say exercise just once or twice a week can reduce the risk of heart disease or stroke.
A sensible way to start (after checking with your GP)
Once your GP is happy for you to be more active, here is how I would usually suggest a parent builds up. Adapt it to any advice your GP gives you.
- Start with walking. Brisk walking is one of the simplest ways to build towards 150 minutes a week. That is 30 minutes on 5 days, and it can be split into shorter walks on the school run or at lunch.
- Add gentle strength work twice a week. The NHS recommends strengthening activities on at least 2 days a week for adults. Start with body weight moves like sit-to-stand from a chair, wall push-ups and step-ups.
- Breathe through every rep. Avoid holding your breath while you push or lift. Breathe out on the effort.
- Build up slowly. Increase time or effort a little each week rather than jumping straight into intense sessions.
- Warm up and cool down. Five minutes of easier movement at the start and end of each session.
- Stop and get help if something feels wrong. Chest pain, feeling faint, dizziness or unusual breathlessness are signs to stop straight away and seek medical advice.
Everyday movement adds up too. Breaking up long periods of sitting, taking the stairs and going for family walks all count. For ideas, see my posts on walking the school run and exercise for stress relief.
The other habits that matter
Exercise works best alongside the other lifestyle changes the NHS lists. Watch the salt in ready meals and takeaways, keep alcohol within the recommended limit and, if you smoke, the NHS has free support to help you stop through NHS Better Health, which also has tools to help you get active and manage your weight.
Is a bootcamp class suitable if I have high blood pressure?
It depends on your situation, so the first step is always to check with your GP. If they are happy for you to exercise, tell me about your blood pressure and any medicines before your first SYP Bootcamp class. Every exercise has an easier option, you can work at a pace that feels right, and with a maximum of 10 people I can keep an eye on you. Sessions are 45 minutes, indoors in Archway, and you can see this week’s class times on the booking page.
FAQs
What type of exercise is good for blood pressure?
The NHS recommends regular exercise as part of a healthy lifestyle to help lower blood pressure, aiming for at least 150 minutes a week. Brisk walking, cycling and swimming are common options, along with strength work on 2 days a week. Ask your GP what is suitable for you.
Can exercise replace blood pressure medication?
No. Do not stop or change any prescribed medicine without speaking to your GP. Exercise is one of several lifestyle changes the NHS recommends, and it often works alongside medicine rather than instead of it. Your GP will decide what treatment you need.
Where can I get my blood pressure checked for free?
The NHS says many pharmacies offer free blood pressure checks for people aged 40 or over, and you can also get checked at your GP surgery. Some workplaces offer checks too.
Take the first step
Get your blood pressure checked, have a chat with your GP, and then let’s get you moving in a way that feels safe and manageable. When you are ready, book my £15 class and check this week’s times. Questions first? WhatsApp me on 07301 512215.
If you would rather start one-to-one with a programme built carefully around you, have a look at private personal training at SYP Fitness.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
