Exercise & activity lower blood pressure
If you have high blood pressure, your doctor or nurse may suggest that you try to become more active
to lower it. However, you may be worried that regular exercise will increase your blood pressure to
It is true that physical activity (exercise) will cause your blood pressure to rise for a short time.
However, when you stop the activity, your blood pressure should soon return to normal. The quicker it
does this, the fitter you are likely to be.
Most people with high blood pressure should be able to increase their physical activity levels quite
safely. However, if your blood pressure is relatively high, your doctor or nurse may prefer to lower
it with medicines before starting you on an exercise programme. If your blood pressure is very high,
you should not start any new activity without consulting your doctor.
The table below gives a general idea of what levels you need to be concerned about, but bear in mind
that every person is different, and your doctor or nurse may decide differently.
|Blood pressure level|| ||General ability to be more active|
|Below 90/60||You may have low blood pressure, speak to your doctor or nurse
before starting any new exercise|
|90/60 - 140/90||It is safe to be more active, and it will help to keep your
blood pressure in this ideal blood pressure range|
|140/90 - 179/99||It should be safe to start increasing your physical activity
to help lower your high blood pressure|
|180/100 - 199/109||Speak to your doctor or nurse before starting any new
|200/110 or above||Do not start any new activity - speak to your doctor or
To be safe, it is always a good idea to get advice from your doctor or nurse before you start any
new physical activity.
I took up Nuline at Sophia's gym when I started to get problems with my leg, as doing no
exercise wasn't an option.
I must admit that joining a new class on one's own is a bit daunting as I didn't know anyone; however
the group soon made me feel welcome. At first the dances were mind boggling but Mina and Fran the twins
who take the class have the patience of saints showing you how to do the steps.
The only way I can describe Nuline is that it is very similar to line dancing in as much as you don't
need a partner. Also the dances can be picked up off of the internet if you feel you would like to
practice in between classes, but with regular attendance the dances become all familiar.
Nuline gives you plenty of exercise but if it gets all a bit much then take a break as I often do.
The twins try to have socials now and again. The last one was a great success.
Classes are on a Wednesday 11 to 12 at Sophia's. And I must add the staff at Sophia's are very
welcoming and friendly also, which all helps if you are on your own. I really look forward to the
Wednesday class now and having a good old chat with everyone.
Hope to see you on the dance floor.
Invitation to our 'Nu Skin' Demo Morning
SATURDAY 6TH FEB AT 10:30, BUCKS FIZZ AND A DEMONSTRATION - EVERYONE WELCOME
Welcome Gill to our Hair Salon
ALL NEW CLIENTS WILL RECEIVE A 10% DISCOUNT - FANTASTIC FEEDBACK ALREADY >>>>>
I arrived in Arboleas in 2009 and have used the Hairdressing facilities at Sophia's ever since,
and during this time I have had various hairdressers applying their talents to my short hair. I have
always applied a full head colour to my hair myself but during the course of 2015 I decided to just
have it highlighted.
In December I was going to England for Christmas and I wanted a trim before I went. When I went to
make an appointment Paula asked me if I would try the new lady hairdresser Gill for my appointment as
everyone else was busy so I agreed.
I decided that it was time for me to have a total change and that I would like to have more than one
colour in my hair. The day of my appointment came and I had a lovely chat with Gill and I put myself
in her hands. I explained that I would like some colour and not just one and left the rest to her.
Before I go any further let me just explain one thing. I have never been one of these ladies who
spends hours in front of the mirror styling my hair; I brought a new meaning to the term 'Wash and Go'
and I literally washed, brushed and went.
Back to Gill and my hair. When Gill finished her ministrations to my hair I was speechless; in fact
I was moved to tears. The transformation was unbelievable and I could not stop looking in the mirror,
I felt like a million dollars.
The way that Gill had layered the colours and dried my hair was amazing. My friends and family, both
here and in England could not believe the change either and I have had nothing but good comments and
compliments and been told that I look years younger.
Thank you Sophia's and Gill I love my hair.
Lindy Loo xxx
National Body Building Competition
Our very own Aran Bates is competing in his first National Natural Body Building Competition in Madrid in May.
He will not allow Paula or Michele Dixon or Ovie to rub oil into his toned torso but instead he has allowed us a picture of his
muscles. We would like to wish him the best of luck.
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