Many people know that regular physical activity is important for staying healthy. It helps control weight, reduce stress, and improve heart health.
For people with high blood pressure, exercise can also help lower their blood pressure and make their heart stronger. But not all types of exercise are safe if you have high blood pressure.
High blood pressure, also called hypertension, happens when the pressure of the blood in your arteries is too high all the time. This can damage your heart, brain, and kidneys. While some exercise can help, certain types of workouts can make your blood pressure go up too much, which may be dangerous.
Lifting heavy weights is one example. When you lift something very heavy, you often hold your breath and strain hard. This can cause your blood pressure to rise quickly. If you have high blood pressure, it’s better to use lighter weights and do more repetitions. It’s also important to breathe steadily—breathe out when you lift and breathe in when you relax.
Another type of exercise to be careful with is high-intensity interval training, or HIIT. This involves doing short bursts of very hard exercise followed by rest. While it can help some people get fit, it can also cause a fast spike in blood pressure. If your blood pressure is not under control, it’s better to stick with slower, steady exercises like walking or gentle cycling.
Isometric exercises are another type to avoid or limit. These exercises involve holding a position without moving, like planks or wall sits. They can increase blood pressure because your muscles stay tight and your blood vessels get squeezed. If you have hypertension, try not to hold these poses too long, or avoid them if your doctor says so.
Some sports like tennis or squash can also be risky. They require sudden bursts of effort and can make your blood pressure jump. If you enjoy these sports, try playing doubles instead of singles. This way, you can take more breaks and move at a slower pace.
Running very fast, like sprinting, can also raise blood pressure quickly. A better option is to jog or run at a pace where you can still talk. This is good for your heart without putting too much pressure on it.
Experts like the American Heart Association suggest doing regular, moderate exercises like walking, swimming, cycling, or light jogging. These are safe and helpful for most people with high blood pressure. Aim to do about 150 minutes each week.
Before starting a new exercise plan, it’s smart to talk to your doctor. They can help you choose the right activities based on your health and any medicine you take. Everyone is different, so having a plan made just for you is the best way to stay safe and healthy.
In the end, exercise is a great way to manage high blood pressure, but it’s important to choose the right kind. By avoiding or changing risky exercises, you can stay active and protect your health at the same time. Keep things steady and safe, and check your blood pressure regularly.
If you care about blood pressure, please read studies about unhealthy habits that could increase high blood pressure risk, and eating eggs in a healthy diet may reduce risks of diabetes, high blood pressure.
For more information about blood pressure, please see recent studies that early time-restricted eating could help improve blood pressure, and results showing 12 foods that lower blood pressure.
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