Avoid These Exercises if You Suffer from High Blood Pressure
High blood pressure, or hypertension, is a serious medical condition. It causes the arteries that carry blood from the heart to the body to have increased pressure. Blood pressure is measured in two terms: systolic pressure; it is the pressure when the heart beats and diastolic pressure; it is the pressure when the heart rests in between the beats. The format to measure blood pressure is “systolic/diastolic.” Normal blood pressure is 120/80 mmHg. Hypertension occurs when readings are higher than this level.
Hypertension can cause various health complications. If a person is suffering from hypertension, their heart has difficulty pumping blood throughout, leading to some organs receiving an insufficient supply of oxygen and nutrients. Normally, it is suggested that a person suffering from high blood pressure should exercise. Physical activity helps strengthen the heart and lower blood pressure. People with higher blood pressure should build up their hearts by focusing on moderate and gentle activities.
Important things to keep in mind while exercising with high blood pressure:
- Always start slowly and increase the force accordingly. A physical activity for beginners is always a safe one for people with high blood pressure. Get checked by a doctor before joining a gym.
- Keep track of your progress and watch for any symptoms such as dizziness, tightness in the chest, chest pain, and exhaustion.
- A regular full-body checkup is needed to monitor the changes in the readings of blood pressure. Get a blood pressure monitor for your home and track your blood pressure before and after exercise.
Low-intensity exercises:
Some of the low-intensity exercises to prevent hypertension are:
- Playing tennis: This is a great sport to add to your daily exercise. It can improve your livelihood, help you stay fit, and, most importantly, keep track of your blood pressure.
- Dancing: It is a great low-intensity exercise. Start at a low pace and gradually increase your pace. You may even prefer taking dance lessons before practicing at home.
- Swimming: One of the greatest physical activities to control hypertension is swimming. People who are good swimmers should make it a part of their fitness routine.
- Brisk walking: Brisk walking is a very easy way to decrease high blood pressure. It is low-intensity, so it doesn’t burden the heart. It also doesn’t put strain on knees and muscles, making it suitable for seniors as well.
- Yoga and meditation: Yoga and meditation offer an inclusive approach. Yoga involves practicing stretches and poses that reduce strain on the heart, while meditation calms the mind and reduces stress, which is the major cause of hypertension.
Exercises to avoid if you have high blood pressure:
You should avoid physical activity that puts strain on your heart and spikes your heart rate very quickly. These exercises are:
- Weight-lifting: The Valsalva maneuver, which happens when you hold your breath and exert strain, is an effect that spikes the blood pressure that can be triggered while weight-lifting. This can be dangerous for those who are already suffering from high blood pressure.
- Sprinting: Sprinting can lead to a person using too much energy too quickly. A heart that is already low on oxygen and nutrients has to bear a lot of pressure and do a lot of work, causing strain to it.
- Squash: According to a study, squash has a higher chance of causing arterial rupture. It is another high-intensity activity that has to be avoided by people with high blood pressure.
These exercises require a lot of energy and spike the blood pressure. They increase the risk of a stroke, heart attack, or any other serious medical condition.
Skydiving and SCUBA diving:
People who have high blood pressure or hypertension should also avoid activities like SCUBA diving or skydiving.
Skydiving can cause a sudden increase in heart rate because of the adrenaline rush before and during the activity. SCUBA diving can cause a lot of organ damage, which can cause serious damage to people with hypertension as it causes stress to the kidneys and heart. Some organizations ask for a consent letter from the health care provider before letting you join in.
High-intensity exercises:
Unless you have an individual training program and consent from a doctor, high-intensity interval training (HIIT) or strength training should be avoided by people with hypertension.
It should be kept in mind that having a steady heart rate isn’t enough to be assured that the respective physical activity is safe for you. The medications assigned for hypertension, especially beta blockers, cause the heart rate to be low while your blood pressure might be rising.
To summarize, most people can control their hypertension by exercising, but sometimes, even after exercising, the blood pressure seems to increase. This is a serious concern and a sign to visit a healthcare provider. Get a full body checkup and a suggestion of whether to continue exercising or not.