What Is Blood Pressure?

Blood pressure (BP) is the force that circulating blood exerts on the walls of your arteries. It's one of the most important indicators of cardiovascular health.

Your blood pressure is expressed as two numbers:

• Systolic (top number): Pressure when your heart beats.
• Diastolic (bottom number): Pressure when your heart rests between beats.

Example: A BP reading of 120/80mmHg means systolic = 120, diastolic = 80.

Why It Matters - Especially in Fitness

High or low blood pressure doesn’t just affect your long-term health, it impacts your daily training and recovery.

In Training:

• Elevated BP can be a warning sign that your body is under too much stress, whether from overtraining, poor recovery, or lifestyle habits.
• Low BP might make you feel lightheaded or dizzy during workouts, particularly in heat or after intense cardio.

In Recovery:

• Chronic high blood pressure can limit oxygen delivery to muscles and organs, affecting how well your body repairs itself.
• Good BP control supports better circulation, which means nutrients and oxygen are delivered efficiently, key for muscle growth, endurance, and recovery.

For Athletes and Lifters:

• If you’re lifting heavy or training at high intensity, tracking your BP ensures you’re not risking hypertensive spikes.
• It’s also a strong indicator of how your nervous system is responding to your training load.

Bottom line: Keeping your blood pressure in check isn’t just about avoiding disease — it’s about performing at your best, avoiding setbacks, and protecting long-term gains.

What’s Considered Normal?

• Category: Systolic (mmHg), Diastolic (mmHg)
• Normal: <120, <80
• Elevated: 120–129, <80
• High Blood Pressure: 130–139, 80–89
• Hypertension Stage: ≥140, ≥90
• Hypertensive Crisis: >180, >120

Source: American Heart Association

What Affects Blood Pressure?

A wide range of lifestyle and health factors can impact your BP:

• Diet (especially salt and alcohol)
• Physical activity levels
• Stress
• Sleep quality
• Caffeine intake
• Smoking
• Medications or supplements
• Medical conditions (e.g., diabetes, kidney disease)

How Can I Track It?

Keeping an eye on your blood pressure at home is simple and effective. Here’s how to do it right:

🏠 Home Monitoring Tips

• Rest for 5 minutes before taking a reading.
• Sit upright with back supported, feet flat.
• Place cuff on bare upper arm at heart level.
• Avoid caffeine, exercise, or smoking 30 minutes before testing.
• Take readings at the same time each day.

Best Consumer Tech (Amazon-Ready)

Here are easy-to-use and accurate blood pressure monitors you can order today:

1. Omron X4

• Price: ~£80
• Bluetooth sync with Apple Health / Google Fit
• Clinically validated
• Easy one-touch operation

👉 Amazon UK

2. Withings BPM Core

• Price: ~£200
• Beautiful UI, compact
• Wi-Fi + Bluetooth syncing
• Data goes straight to your phone
• High quality ecosystem of products

👉 Amazon UK

When Should You See a Doctor?

• Readings consistently above 140/90mmHg
• You’re experiencing symptoms like chest pain, dizziness, or blurred vision
• You have risk factors: diabetes, obesity, family history, etc.

Final Thoughts

Blood pressure is a silent but crucial indicator of your health. Understanding your numbers, and tracking them over time, gives you control. Whether you're training hard or just trying to improve your well-being, keep an eye on it.

Stay informed. Stay strong.

Sources:

• American Heart Association: Understanding Blood Pressure Readings
• British Heart Foundation: Blood Pressure Information
• NHS UK: How to Check Your Blood Pressure Guide