FANCY A GAME OF CARDS?
KEEPING track of your blood pressure is a vital way to monitor your health.
High blood pressure is often (but not always) related to smoking, drinking, not exercising enough and obesity.
Simple changes – drinking more water, using less salt, moving regularly and using breathing and meditation techniques to reduce stress – will help to lower your blood pressure.
It’s recommended over-40s see their GP to have it checked every five years. But if you’re between appointments and suspect yours is on the high side, you can check it yourself using a home monitor.
Mine was about £50 from my local pharmacy but I have seen them for as little as £20. Not much for peace of mind, and if it prompts healthy lifestyle changes, it’s money well spent.
● Find exercises and advice at www.juliebartlett.me
IT’S Saturday, so let’s have some fun. All you need is a pack of playing cards and some space to workout. Shuffle your cards, place them face down and set yourself a workout time of 10 to 30 minutes. Warm up with a walk or some stretches. Let’s begin… turn over a card!
Every time you get a heart card, do an exercise to raise your heart rate – star jumps, burpees or squat jumps. If you are new to exercise, stand up and step your leg out to each side tapping your toe lightly on the ground. At the same time raise your arms. Your aim is to feel a little breathless.
If you turn over a club, march or jog on the spot. If it’s a diamond, punch your arms forward, like a boxer, Experienced exercisers should add light weights. A spade means a side reach up and over, left arm to right side and right arm to left.
The number on the card determines how long you spend on each exercise – set the timer on your phone. If it’s a picture card do 30 seconds and if it’s an Ace do 40. If it’s a number do the same number of seconds. So the eight of diamonds means you punch forward for eight seconds.
This circuit workout helps you mix it up, and the element of surprise is even more fun if done
with a friend.
below.