Exercise is often one of the best ways to help control high blood pressure, also called hypertension.
It can make your heart stronger, help blood flow better, and even lower your blood pressure over time.
But not all exercises are safe if your blood pressure is already high.
Some types of exercise can raise your blood pressure quickly during the activity, which might be dangerous. This article explains which exercises people with high blood pressure should avoid or change to stay safe and healthy.
High blood pressure means that the force of blood pushing against your artery walls is too strong. This can cause serious problems like heart disease or stroke if not managed properly. While exercise can help, you need to choose the right kind.
Let’s look at exercises that might not be safe for people with high blood pressure:
Heavy Weight Lifting: Lifting very heavy weights can make your blood pressure spike suddenly. This happens because the body is straining, and people often hold their breath during the lift, which makes it worse.
If you want to do strength training, it’s better to use lighter weights and do more repetitions. Always breathe steadily and avoid holding your breath.
High-Intensity Interval Training (HIIT): HIIT involves quick bursts of intense exercise followed by short rests. While it can be great for some people, it can push blood pressure up too high, too fast. If your blood pressure is not well controlled, it’s safer to stick with steady-paced activities like walking, swimming, or biking.
Isometric Exercises: These are exercises where you hold your muscles in one position without moving, like planks or wall sits. These can also raise blood pressure quickly. People with high blood pressure should either avoid them or keep them short and not push too hard.
Racquet Sports: Fast-moving sports like tennis or squash can cause sudden changes in heart rate and blood pressure because of the intense activity. If you enjoy these sports, consider playing doubles instead of singles. Doubles games are usually less intense and give you more rest between movements.
Sprinting or Speed Running: Running at top speed in short bursts can also cause your blood pressure to spike. A better choice might be jogging or running at a comfortable, steady pace that doesn’t push your heart too hard.
The good news is that many exercises are safe and helpful for people with high blood pressure. The American Heart Association recommends moderate aerobic exercises like walking, swimming, light jogging, or cycling. Aim for about 150 minutes each week, and increase your activity slowly over time.
Before you begin or change any exercise routine, it’s a good idea to talk with your doctor. They can help you create a fitness plan that fits your health and any medications you take.
In summary, exercise is a great tool for managing high blood pressure, but it’s important to know which types are safe. Avoiding high-risk activities and focusing on moderate, steady exercise can help you stay healthy and lower your blood pressure over time.
The key is to be consistent, avoid overdoing it, and work with your healthcare provider to monitor your progress and stay safe.
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