Exercise is often recommended as a helpful way to manage high blood pressure, or hypertension. It strengthens the heart, improves blood flow, and can help lower blood pressure over time.
However, not all types of exercise are suitable for people with high blood pressure. Some activities can temporarily raise blood pressure to levels that might be risky, especially for those with uncontrolled hypertension.
Here’s what you need to know about high blood pressure and which exercises to avoid or modify to stay safe.
High blood pressure happens when the force of blood against the walls of your arteries is too high. Over time, this puts extra strain on your heart and can lead to serious problems like heart disease or stroke.
Regular physical activity can help, as it makes the heart stronger and more efficient. Still, certain exercises can cause a sudden spike in blood pressure, which might not be safe.
Exercises to Avoid or Modify
Heavy Weight Lifting: Lifting heavy weights can cause blood pressure to rise sharply during the activity. This happens because of the intense effort and breath-holding that often come with lifting. To stay safe, it’s better to use lighter weights and do more repetitions, making sure to breathe steadily.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by rest. While it’s great for fitness, its intensity can lead to temporary but sharp increases in blood pressure. If you have hypertension, it’s safer to stick to moderate-intensity activities like brisk walking or steady cycling.
Isometric Exercises: These involve holding a position without movement, like planks or wall sits. They can cause blood pressure to rise significantly. If you want to include isometric exercises in your routine, keep the duration short or consider avoiding them altogether.
Racquet Sports: Activities like tennis and squash can involve intense bursts of movement, causing sudden changes in blood pressure. If you enjoy these sports, playing doubles instead of singles can help reduce the intensity and make the activity safer.
Sprinting or Speed Running: Running at very high speeds can cause a quick and significant rise in blood pressure. Instead, try jogging or running at a comfortable pace that keeps your heart rate steady.
Safer Alternatives for Managing High Blood Pressure
The American Heart Association recommends moderate-intensity aerobic exercises for managing hypertension. These include:
- Walking
- Swimming
- Cycling at a steady pace
- Light jogging
Gradually increasing the time and intensity of these activities is ideal. Aim for at least 150 minutes of moderate exercise per week. Consistency is more important than pushing yourself too hard.
Before starting or changing your exercise routine, it’s crucial to talk to a healthcare professional. They can help create a fitness plan that matches your health needs and takes into account any medications you’re taking. A tailored plan ensures you stay safe while gaining the benefits of exercise.
While exercise can be a great tool for managing high blood pressure, knowing which activities to avoid or modify is essential. The key is to focus on moderate, regular exercise while avoiding sudden spikes in effort that can stress your heart.
With proper guidance, exercise can help improve your overall health, reduce your blood pressure, and lower your risk of serious complications. Always pair your exercise routine with regular check-ups to monitor your progress and adjust your plan as needed.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more information about blood pressure, please see recent studies about How to eat your way to healthy blood pressure and results showing that Modified traditional Chinese cuisine can lower blood pressure.
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