Staying active is one of the best ways to manage high blood pressure, also called hypertension. Regular exercise helps your heart become stronger, so it can pump blood with less effort. This lowers the pressure in your arteries.
But while movement is good, not every type of exercise is safe for people with high blood pressure. Some activities can raise blood pressure to dangerous levels, especially during the activity itself. Understanding which exercises to avoid or change can help you stay healthy while getting the benefits of being active.
High blood pressure happens when the force of blood pushing against the walls of your arteries is too strong. If it stays high for too long, it can damage your arteries and lead to serious health issues like heart disease, stroke, or kidney problems.
Exercise usually helps lower blood pressure over time. However, certain types of intense exercise can temporarily make your blood pressure shoot up, which could be risky if it’s already too high.
One activity to be cautious with is heavy weight lifting. Lifting very heavy weights makes your muscles work hard, and people often hold their breath while doing it. This can cause a big jump in blood pressure during the lift.
If you have hypertension, it’s better to lift lighter weights with more repetitions, and make sure to breathe regularly throughout the exercise. Avoid holding your breath or straining.
Another activity to watch out for is high-intensity interval training, or HIIT. This kind of workout involves short bursts of very intense exercise, followed by rest. It’s popular because it helps with fitness and weight loss, but the intensity can cause your blood pressure to rise quickly.
For people with high blood pressure, especially if it’s not well controlled, it’s safer to choose moderate aerobic activities like walking briskly, steady cycling, or swimming at a relaxed pace.
Isometric exercises, which involve holding a position without moving, such as planks or wall sits, can also raise blood pressure. These types of exercises are common in strength training and yoga. If you do them, try to keep the holds short and make sure you’re breathing normally. If your blood pressure is very high, it may be better to avoid these altogether.
Sports like tennis and squash, especially when played intensely in singles matches, can cause sudden changes in blood pressure due to quick bursts of movement. If you enjoy racquet sports, consider playing doubles instead. The game is slower-paced and less physically demanding, which makes it safer.
Sprinting or running at full speed is another type of exercise that can cause a sudden rise in blood pressure. If you like to run, try jogging or running at a pace where you can still hold a conversation. This way, your heart gets the exercise it needs without too much strain.
Experts from the American Heart Association recommend moderate-intensity aerobic exercise for managing blood pressure. This includes activities like walking, light jogging, swimming, or biking at a steady pace. These exercises are generally safe and helpful if you do them regularly.
The goal is to build up to at least 150 minutes of moderate exercise each week. You can break this down into 30-minute sessions, five days a week.
Before starting any new workout routine, it’s very important to talk to your doctor—especially if you have high blood pressure or take medication. Your healthcare provider can help you create a plan that suits your needs and keeps you safe. They might also refer you to a fitness expert who has experience working with people who have heart-related conditions.
In short, exercise is a great way to control blood pressure, but it needs to be done carefully. Some workouts may need to be avoided or adjusted to prevent your blood pressure from rising too high during the activity.
Focus on staying active in a safe, steady way, and always check in with your doctor before making changes. With the right approach, you can enjoy the health benefits of exercise while keeping your blood pressure under control.
If you care about blood pressure, please read studies about how diets could help lower high blood pressure, and 3 grams of omega-3s a day keep high blood pressure at bay.
For more health information, please see recent studies about how tea and coffee influence your risk of high blood pressure, and results showing this olive oil could reduce blood pressure in healthy people.
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