Are You Checking Your Blood Pressure The Right Way?

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Introduction

In the previous post, we explored how the silent killer—stroke—can suddenly strike, often with devastating consequences. One of its major risk factors is high blood pressure (hypertension).


Gone are the days when we had to wait for hospital visits to check our blood pressure. With the right tools and some guidance, you can monitor it effectively from the comfort of your home. Let’s walk through exactly how to do that.


Materials Needed

  • A digital blood pressure monitor (upper arm cuff preferred)

  • A pen and notebook or notepad app

  • A comfortable chair and a table


What to Note Before Measurement

  1. Sit upright in a chair with your back supported and feet flat on the floor.

  2. Rest quietly for 10–15 minutes before the measurement. This helps avoid inaccurate readings caused by recent activity.

  3. Avoid caffeine or smoking for at least 30 minutes before checking. These can temporarily elevate your blood pressure.

  4. Positioning is key:

    • Place the cuff on your bare upper arm, about 1 inch above your elbow.

    • Rest your arm on a flat surface so it’s level with your heart, with your palm facing upward. 

    • Remain calm, quiet, and still. Avoid talking, laughing, or moving.

    • It’s preferable to use your left arm (as the heart is slightly toward the left), but the right arm can also be used if needed.


How to Check Your Blood Pressure

  1. Press the start button on your monitor. The cuff will inflate around your arm as the machine measures your pressure.

  2. After a few seconds, the cuff will deflate automatically, and your readings will appear:

  • Top number (systolic): pressure when your heart beats

  • Bottom number (diastolic): pressure when your heart rests

  1. Write down your results, including the date and time, for tracking.

  2. For accuracy:

    • Take 2–3 readings, about a minute apart, then average the results.

    • Try to measure at the same time each day for consistency.

    • If not possible, simply record the time and any factors (stress, poor sleep, etc.) that may affect the reading.

Image from Cleveland Clinic


What Do The Numbers Mean?

  • Normal reading: Around 120/80mmHg. Anything less than that should monitored as well. 

  • Elevated reading: 120-129/ less than 80mmHg

  • Stage 1 hypertension: 130-139/80-89mmHg

  • Stage 2 hypertension: 140+/90+mmHg

  • Hypertensive crisis: 180+/120+mmHg

If your readings consistently fall in the high range, consult a doctor for further evaluation.


Final Thoughts 

The first step to preventing stroke and heart disease is awareness, and checking your blood pressure regularly at home is an easy, practical habit that can save your life. It takes just 5 minutes, and the information is powerful.


When was the last time you checked your blood pressure? Start today—and invite a friend or loved one to join you.


More Posts You'll Love: 

📌 [How Physios Help You Breathe Easier with Asthma]

📌 [How to Stand Properly]

📌 [How to Relieve Arthritis Pain]

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