Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries. The reading 108/61 millimeters of mercury (mm Hg) is one specific measurement of this force. Understanding whether this particular reading is optimal requires knowing what each number represents and how it compares to established health guidelines. This article will explain the components of your blood pressure and provide the context necessary to interpret this reading.
Decoding the Measurement
A blood pressure reading is composed of two distinct numbers, each representing a different phase of the heart’s cycle. The first, larger number is the systolic pressure, which measures the force of blood against the artery walls when the heart muscle contracts, or beats. This is the point of maximum pressure exerted on the arteries.
The second, smaller number is the diastolic pressure, which measures the pressure in the arteries when the heart is resting between beats. This represents the lowest point of pressure in the circulatory system. Both the systolic and diastolic numbers are important, offering a complete picture of heart function and the overall condition of the blood vessels.
Where 108/61 Fits in Standard Ranges
The American Heart Association (AHA) and the American College of Cardiology (ACC) established guidelines in 2017 that define standard blood pressure categories for adults. A reading of 108/61 mm Hg falls securely within the “Normal” category, which is defined as a systolic pressure less than 120 mm Hg and a diastolic pressure less than 80 mm Hg. Your systolic reading of 108 and diastolic reading of 61 are both below these thresholds.
For context, the next classification is “Elevated,” which includes systolic readings between 120–129 mm Hg with a diastolic pressure still less than 80 mm Hg. “Stage 1 Hypertension” begins at 130–139 mm Hg systolic or 80–89 mm Hg diastolic. Therefore, 108/61 is considered an excellent reading according to these national health standards.
Context Matters: Personalizing Your Reading
While 108/61 is within the ideal range, its interpretation can change based on individual health factors. For most healthy adults, this reading is highly desirable and is associated with a lower risk of cardiovascular events. However, the optimal target pressure may shift if you have certain chronic health conditions.
Individuals with diabetes or chronic kidney disease (CKD) are often advised to maintain a blood pressure goal of less than 130/80 mm Hg. Age also introduces nuance, as arteries naturally stiffen over time; while the general target remains below 130/80 mm Hg for older adults, the goal for the very elderly (80+) is sometimes adjusted more leniently.
The main concern with a lower reading like 108/61 is its proximity to hypotension, which is generally defined as below 90/60 mm Hg. If 108/61 represents a sudden drop from your personal baseline, you might experience symptoms such as lightheadedness, dizziness upon standing, blurred vision, or general fatigue. If you experience these symptoms consistently, it is important to consult a healthcare professional.
Maintaining Optimal Blood Pressure
Since 108/61 is an optimal reading, the focus should be on maintaining this status through lifestyle strategies. Dietary choices play a significant role, particularly limiting sodium intake to no more than 1,500 milligrams per day for most adults. Following the Dietary Approaches to Stop Hypertension (DASH) eating plan, which emphasizes fruits, vegetables, whole grains, and low-fat dairy, can further support healthy blood pressure by increasing intake of beneficial minerals like potassium and magnesium.
Regular physical activity is a powerful tool for vascular health. Engaging in moderate-intensity aerobic exercise, such as brisk walking or cycling, for at least 150 minutes per week helps keep arteries flexible. Emerging research also highlights the effectiveness of isometric exercises, such as holding a wall sit or plank, in contributing to blood pressure reduction.
Maintaining a healthy weight and managing stress support long-term optimal blood pressure. Techniques like deep breathing exercises or meditation help regulate the body’s stress response, preventing temporary spikes in pressure. Regular check-ups with your physician are important to ensure your reading remains consistent and your overall cardiovascular risk stays low.