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Next to weight management, elevated blood pressure is perhaps the most common risk factor exercise professionals come across.

Twenty to 25 per cent of Canadian adults are walking around with blood pressure doctors would consider too high, and like many other chronic disease markers the problem seems to be on the rise.

Hypertension (high blood pressure) is so common and so well-discussed in the media that most of my patients can quickly rhyme off a to-do list of things they should be doing to reduce their blood pressure: limit salt intake, cut back on alcohol, lose some belly fat, reduce stress levels, get a good night's sleep - and, of course, get some exercise.

Recently, a sixty-something-year-old gentleman was in my office. He happened to have high blood pressure, but that wasn't why he was there. He was there because he wanted some advice on getting in shape for a ski trip in Europe. He had done the trip two years ago, but spent much of the time in the chalet, complaining that his legs were so tired he could only ski for an hour or two at a time. For this trip, he was hoping to be better prepared.

During his assessment, we noted that despite the high blood pressure, his cardiovascular fitness was excellent - rightly so, as he was running three or four times per week. But his strength levels were well below average. I asked him if he'd considered adding some weight training to his workouts.

Yes, he said, but he was concerned that lifting weights might drive up his blood pressure to unsafe levels.

In one sense, he's not wrong. Heavy lifting, straining and grunt-inducing exertion do put a squeeze on the blood vessels, driving up pressure. This significantly increases the work the heart has to do to move blood through the system and can increase the chances of something rupturing.

But in another sense, he's very wrong. While weight training does require some effort, the actual resistance needed to improve muscle strength need not be heavy, and should never cause straining.

A simple rule of thumb is that the weight should be challenging, but not so heavy you need to hold your breath or that you struggle to finish the lift.

This moderate intensity is not only safe for those with blood pressure, it might actually help lower it a little over the long run.

I understand the intuitive fear of heavy lifting people with high blood pressure sometimes have, but the fact is that sensible, appropriately challenging, consistent strength training can safely liberate you to enjoy so many other healthy activities. Rest assured that this isn't simply my recommendation; it has become a no-brainer for exercise physiologists and cardiologists.

For people with high blood pressure, eight to 10 challenging but not exhausting strength exercises using most muscles in the body should be done two or three days per week.

© Copyright (c) Abbotsford Times

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