Heart Mag - May 2026: Blood Pressure Month — The Simple Routine That Protects Your Heart
- 2 days ago
- 6 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: 6 minute read
Category: Exercise, Heart Health, Heart Mag
Catch up on the previous Heart Mag posts:
Service update
A quick behind-the-scenes update: we’ve now secured the My Movement Medicine C.I.C. Co-op Community Bank Account, which is a big step forward for keeping finances clear and organised and applying for funding opportunities.
I also want to ask if anyone wishes to help out with any aspects of the project, if they would let me know. I am in the process of asking select service users if they wish to become official directors, to have an influence on the direction of the project, and this will help the project to move forward in the direction that will most benefit the community.
Funding-wise, we’re continuing to apply for support — including National Lottery funding, and a philanthropy programme called Benevity, which has recently been recommended by a member of the group — we’ll share updates as we hear back and can confidently plan further expansion of group C.I.C. sessions.
New Feature Alert
If anyone wishes to submit a review or a little about their story, follow the link below to add a review for the service so far, options to remain anonymous or keep private alongside. Any feedback is always greatly appreciated:
Introduction to blood pressure
May is a great month to focus on blood pressure because it’s one of the most powerful “silent” risk factors we can influence. Many people feel completely fine with high blood pressure — until it causes problems.
The good news is that blood pressure responds well to simple, repeatable habits. You don’t need a dramatic overhaul. You need a routine you can stick to.
If you’re building a consistent routine through Phase 4 support in London (or you’re doing it independently), this Heart Mag issue gives you a practical plan: how to check it, what moves the needle, and how to make it sustainable.
“It is health that is real wealth, and not pieces of gold and silver.”— Mahatma Gandhi
What blood pressure actually is (brief and useful)
Blood pressure is the force of blood pushing against the artery walls. It’s usually written as two numbers:
Systolic (top number): pressure when the heart contracts
Diastolic (bottom number): pressure when the heart relaxes
Your clinician will interpret your readings based on your health history and overall risk profile. If you’re monitoring at home, the goal isn’t to obsess over single numbers — it’s to look for patterns over time.
Why blood pressure rises in real life
Blood pressure can be influenced by lots of things day to day:
stress and poor sleep
dehydration
caffeine and alcohol
pain and illness
lack of movement
high salt / ultra-processed “default” eating
weight changes
medications (or missed doses)
So rather than trying to control everything, you need a routine that handles the big drivers consistently.
Common blood pressure medications (useful overview)
If your clinician has prescribed blood pressure tablets, it’s usually because your overall risk profile means lifestyle changes alone aren’t enough — and that’s common. The main medication groups you’ll hear about include ACE inhibitors (e.g., ramipril) and ARBs (e.g., losartan), which help relax blood vessels; calcium channel blockers (e.g., amlodipine), which also relax blood vessels; and thiazide-like diuretics (sometimes called “water tablets”, e.g., indapamide), which help reduce fluid volume and lower blood pressure. You may also see beta-blockers (especially if there are other indications such as angina, arrhythmias, or post-heart attack), and sometimes other add-ons if blood pressure is harder to control.
Practical points that matter:
Don’t stop or change medication without medical advice — consistency is key.
Some common side effects to know: ACE inhibitor cough, ankle swelling with amlodipine, or more frequent urination with diuretics (often settles or you can request this be adjusted / replaced through your cardiac rehabilitation team / GP).
If you’re using potassium-based salt substitutes, check with your GP/pharmacist first — they may not be suitable with ACE inhibitors/ARBs for some people.
The simple routine that protects your heart
Here’s the plan I recommend because it’s realistic and evidence-aligned:
1) Check (without obsession)
If you’re checking at home, do it properly:
sit quietly for 5 minutes first
feet flat, back supported, arm supported at heart height
don’t talk while measuring
take 2 readings (1 minute apart)
repeat on a few days and look for the trend
If your readings are persistently high or you’re worried, speak to your GP/cardiac team. (If you already have a home monitoring plan from your clinician, follow that.)
2) Move (most days)
For blood pressure, the most reliable habit is simple movement you can repeat:
10–30 minutes walking most days
keep it mainly easy to moderate: able to talk, but not sing
build routine first, then build pace/time
Walking is the easiest “default exercise” because it’s low friction and easy to scale.
3) Strength (twice per week)
UK national guidelines recommend muscle-strengthening activities at least 2 days per week, alongside regular aerobic activity.
Two short sessions per week can make a big difference because strength work supports long-term activity, weight management, confidence, and daily function — all of which feed back into better blood pressure control.
If you need a simple structure:
2 x 20 minute sessions/week
squat pattern (sit-to-stand), push, pull, hinge, carry, calves/balance
keep breathing steady (avoid breath-holding)
4) Eat for BP (keep it simple)
The “big three” that help most people:
Reduce salt “defaults” (bread, soups, sauces, ready meals, snacks)
Increase fibre and plants (veg, fruit, beans/lentils, wholegrains)
Choose healthier fats more often (nuts, seeds, olive/rapeseed oils)
Don’t aim for perfection. Aim for better defaults.
5) Recover (sleep and downshifting)
Blood pressure and stress are connected. A couple of simple levers:
consistent wake time where possible
no doomscrolling in bed
caffeine earlier if sleep is fragile
a short wind-down habit (10 minutes counts)
If your routine keeps breaking, check your recovery before you add more intensity.
“What is measured improves.”— Peter Drucker
A realistic weekly template for May
Here’s a “BP-friendly week” that most people can repeat:
Mon: 20–30 min easy walk
Tue: 20 min strength (light–moderate)
Wed: 20–40 min walk (steady)
Thu: rest or 10 min mobility + breathing
Fri: 20 min strength
Sat: longer easy walk (30–60 min)
Sun: gentle walk + plan meals for the week
Busy week version:
2 strength sessions
2–3 short walks
one early night
Common mistakes (and what to do instead)
Mistake 1: Treating one reading as “the truth”
Instead: look for trends across multiple days.
Mistake 2: Going hard when you’re stressed
Instead: keep most sessions easy–moderate and prioritise consistency.
Mistake 3: Fixing everything at once
Instead: change one lever this week:
walking habit, or
strength twice/week, or
salt swaps, or
bedtime boundary
Mistake 4: “I’ll start properly next week”
Instead: do the minimum today (10 minutes still counts).
SMART challenges
Short-term SMART challenge (7 days): The BP routine week
Specific:
Do 3 actions this week:
3 x walks (10–30 minutes)
2 x strength sessions (20 minutes)
1 x meal swap to reduce salt/UPFs
Measurable: Tick off 6 actions total (3 walks + 2 strength + 1 swap).
Achievable: Keep intensity easy to moderate (talk but not sing).
Relevant: Targets the biggest controllable drivers of BP (movement, strength, food defaults).
Time-bound: 7 days.
Long-term SMART challenge (4 weeks): Build your baseline
Specific: Repeat the weekly template for 4 weeks (or the busy version).
Measurable: Hit at least 12 walking sessions + 6 strength sessions over 4 weeks.
Achievable: Missed days are allowed — don’t aim for perfect.
Relevant: Consistency is the foundation for long-term BP control.
Time-bound: 4 weeks.
April's posts:
How My Movement Medicine can help
If you want support with getting moving in a healthy, and sustainable way, here are a few simple options.
Phase 4 cardiac rehab C.I.C. group sessions (in-person and online): safe pacing, clear progressions, in a supportive environment
Confidence with intensity: learn to use the talk test and Borg RPE so exercise feels safe and doable
Choose what suits you with our Subscriptions and Plans:
Keep an eye out on our online programmes page for some upcoming ways to move and get healthy
If you’d prefer a more personalised approach, one to one support is available, especially if you want help rebuilding confidence, working around symptoms, or returning to exercise after a health event
Trying a new activity? Approach it the right way with some support from our Activity Specific Guides:
Recommended books
The Heart Health Guide — Royal/charity-style guides (easy reading, practical focus)
The DASH Diet Action Plan — simple BP-friendly eating principles and meal structure
Why We Sleep — Matthew Walker (because sleep is often the missing BP lever)
References
NHS guidance on blood pressure and home monitoring
British Heart Foundation resources on high blood pressure and lifestyle changes
UK Chief Medical Officers’ Physical Activity Guidelines (including strength training 2+ days/week)
NICE guidance on cardiovascular risk management (as applicable)
Ending
Blood pressure improves when your routine improves. Keep it calm: walk most days, strength twice a week, better food defaults, and decent recovery. You don’t need to win May — you just need to make it repeatable enough that June feels easier.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
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