Exercise is one of the best ways to manage high blood pressure. It helps make your heart stronger and improves how your blood flows. Over time, this can help lower your blood pressure and protect your heart.
But not every type of exercise is good for people with high blood pressure. Some activities can cause your blood pressure to rise quickly, which may be dangerous, especially if your condition is not well controlled.
High blood pressure, or hypertension, happens when the pressure of your blood against your artery walls is too high. If it stays high for a long time, it can lead to serious problems like heart disease, kidney damage, or stroke.
Doing regular exercise can help lower blood pressure, but you need to be careful about which exercises you choose.
For example, heavy weight lifting is not recommended. Lifting heavy weights can cause a sudden rise in blood pressure. This is often made worse if you hold your breath while lifting. A better option is to use lighter weights and do more repetitions while breathing normally.
High-Intensity Interval Training (HIIT) is another exercise that may not be safe. This type of workout involves doing short bursts of intense activity followed by rest. It’s good for fitness, but the sudden changes can raise your blood pressure quickly. Instead, try walking fast, swimming, or cycling at a steady pace.
Isometric exercises, like planks or wall sits, involve holding a position without moving. These exercises can also raise your blood pressure. If you want to do them, keep the time short or ask your doctor if they are safe for you.
Racquet sports like tennis or squash can also be risky. These sports involve sudden stops and fast movements, which can increase your blood pressure. Playing doubles instead of singles can lower the intensity and make it safer.
Sprinting or running very fast can also cause a quick rise in blood pressure. Try jogging or running at a steady, comfortable pace to keep your heart rate in a safer zone.
The American Heart Association suggests doing moderate activities like walking, swimming, biking, or light jogging. These are great choices for people with high blood pressure. Aim for about 150 minutes of moderate exercise each week. That could be 30 minutes a day, five days a week.
Start slowly and build up your routine. Regular exercise is more helpful than doing too much all at once. Most importantly, talk to your doctor before starting or changing your workout plan. They can help you pick exercises that are safe and effective for you, especially if you’re taking medicine for blood pressure.
In summary, exercise is a great way to manage high blood pressure, but it’s important to know which activities to avoid. Focus on steady, moderate exercise and avoid sudden intense effort. With the right plan, exercise can help you feel better, lower your blood pressure, and reduce the risk of health problems.
If you care about high blood pressure, please read studies about what to eat and to avoid for high blood pressure, and 12 foods that lower blood pressure.
For more health information, please see recent studies about the connection between potato and high blood pressure, and how to eat your way to healthy blood pressure.
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