Exercise is a great way to help lower high blood pressure, also known as hypertension. It helps your heart grow stronger, improves blood flow, and can lower your blood pressure over time.
But not all exercises are good for people with high blood pressure. Some can make your blood pressure go up quickly, which can be risky—especially if your blood pressure is not under control.
High blood pressure happens when the force of your blood pushing against the walls of your blood vessels is too strong. If this continues for a long time, it can damage your heart and increase the chance of having a heart attack or stroke. That’s why managing it is so important.
While regular movement is helpful, some types of exercise should be avoided or done with care. For example, lifting heavy weights can make blood pressure rise fast because people often hold their breath and push hard. Instead of heavy weights, it’s safer to use light weights and do more repetitions, while breathing steadily.
High-intensity interval training, or HIIT, involves short bursts of hard exercise followed by rest. This is great for fitness but may not be safe for people with high blood pressure. That’s because the quick changes in effort can cause sudden spikes in blood pressure. Moderate activities like walking or slow cycling are better choices.
Isometric exercises, like holding a plank or sitting against a wall without moving, can also raise blood pressure a lot. These might not be the best choice if you have hypertension. If you do want to try them, keep the time short and rest often.
Sports like tennis or squash involve quick movements and fast changes in direction. These movements can suddenly raise your blood pressure. If you enjoy these kinds of sports, try playing doubles instead of singles to reduce the intensity.
Running very fast or sprinting is another activity that can cause a quick and big jump in blood pressure. A safer option is jogging or running at a slower, steady pace.
For safer ways to exercise, the American Heart Association suggests moderate aerobic activities. These include walking, swimming, biking at an easy pace, or light jogging.
These activities keep your heart working steadily and can help lower blood pressure over time. It’s best to aim for 150 minutes of this kind of exercise each week. That could mean 30 minutes a day for five days a week.
What matters most is being consistent. You don’t need to push yourself too hard. In fact, doing too much can cause more harm than good. Always talk to a doctor before starting or changing your exercise routine. They can help you find what works best for you, especially if you’re taking medicine for blood pressure or other conditions.
Exercise is a powerful tool to manage high blood pressure, but it’s important to choose the right kind.
By avoiding exercises that make your blood pressure rise quickly and focusing on steady, moderate movement, you can stay healthy and protect your heart. With support and regular check-ups, exercise can help you feel better and lower your risk of serious health problems.
If you care about high blood pressure, please read studies about unhealthy habits that may increase high blood pressure risk, and drinking green tea could help lower blood pressure.
For more information about high blood pressure, please see recent studies about what to eat or to avoid for high blood pressure, and 12 foods that lower blood pressure.
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