High blood pressure, also known as hypertension, is a lifestyle disorder that needs careful management to avert serious health complications such as heart disease and stroke. It is possible to reduce blood pressure by making workout a regular habit. Moreover, exercise delivers energy and is an ideal way to ease stress and augment overall mental health. One of the most effective ways to manage high blood pressure is through regular light exercise, which averts cardiovascular disease. However, it is important to know which exercises are safe and which ones are to avoid..jpg)
Read this article to know the best exercises for people with high blood pressure, their benefits, potential side effects, and activities to steer clear of.
Also Read: Hypertension Nutrition: Common FAQ’s Answered About DASH Diet
Does Being Active Help Control Blood Pressure?
Being active is one strategy for lowering or averting high blood pressure. However, there are certain limitations on the type of workouts you can do if you have uncontrolled blood pressure. Generally, exercise strengthens heart muscle, improves blood circulation, and optimises overall health.
Moreover, regular exercise aids in sustaining a healthy weight, which is a key factor in regulating blood pressure and diminishing bad cholesterol levels.
Safe Exercises For High Blood Pressure
Walking
Walking is an incredible aerobic exercise that can be readily incorporated into daily routines. It is a low-impact workout that helps improve heart health, aids in weight management and reduces stress. Start with a short span of walks of 10-15 minutes and slowly increase the time and intensity.
Swimming
Swimming is a whole-body exercise known to enhance overall physical and mental health. It is known to optimise heart health, boost lung capacity, and tone muscles. Start with 30 minutes of moderate-paced swimming sessions three to four times weekly.
Cycling
Cycling, whether on a static cycle or outdoors, is an effective cardio exercise. It strengthens the heart, improves blood circulation, and helps lower blood pressure. Start with 20-minute sessions at a moderate pace and gradually increase the time and resistance.
Yoga
Yoga comprises a combination of physical postures, breathing exercises, and meditation. It eases stress, improves flexibility, and promotes overall well-being. Join a beginner’s class or follow online tutorials on gentle, restorative yoga poses.
Also Read: Yoga For Hypertension: 5 Powerful Yogasanas To Effectively Lower High Blood Pressure
Strength Training
Strength training workouts make use of weights or resistance bands to augment muscle strength. These workouts enhance metabolic rate, support cardiovascular health, and improve body composition and balance. Perform light to moderate-intensity exercises, such as lifting light weights, twice to thrice a week.
Exercises To Avoid
High-Intensity Interval Training (HIIT)
HIIT comprises short bursts of intense exercise, which can cause a rapid and sudden rise in blood pressure.
Opt for moderate-intensity continuous exercises instead.
Heavy Weightlifting
Lifting heavy weights can cause a significant spike in blood pressure during the activity.
Use lighter weights with higher repetitions to reduce strain on the cardiovascular system.
Contact Sports
Sports like football or basketball may pose a risk of injury and can involve sudden, intense physical activity.
Engage in non-contact sports like swimming or cycling.
Isometric Exercises
These exercises involve holding in a position for longer, such as planks, which can elevate blood pressure.
Focus on dynamic movements that involve continuous motion.
Benefits of Exercise for High Blood Pressure
Lowers Blood Pressure
Regular aerobic exercise can help lower both systolic and diastolic blood pressure by improving heart health and circulation.
Weight Management
Exercise is a key tool that helps a person maintain weight, which is crucial for managing blood pressure.
Reduces Stress
Any exercise or workout releases endorphins, the happy hormones which act as natural stress easer, reducing the impact of stress on blood pressure.
Improves Heart Health
Regular physical activity is known to strengthen the heart muscle, ensuring it pumps blood more efficiently and reduces the workload on the arteries.
Better Sleep
Engaging in exercise can induce sleep and promote sound quality sleep, which is important for overall health and blood pressure management.
Potential Side Effects of Exercise
Overexertion or sudden changes in posture during exercise can cause dizziness. It's important to pace yourself and stay hydrated.
People with high blood pressure may experience shortness of breath during intense exercise. If this occurs, reduce the intensity and consult a healthcare professional.
Muscle soreness is common, especially when starting a new exercise regimen. Slowly improve the intensity to let your body get accustomed to the workout regimen.
While an elevated heart rate during exercise is normal, monitoring it to ensure it remains within a safe range is essential.
Conclusion
Exercise is a key tool in regulating high blood pressure and promoting overall health. You can safely incorporate exercise into your routine by choosing the right types of physical activities and avoiding those that can exacerbate your condition. It is always suggested to consult a healthcare provider before starting any new exercise program to ensure it’s tailored to your needs. With the right approach, you can enjoy the numerous benefits of exercise while keeping your blood pressure under control.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/375924729_Best_Recommended_Exercise_for_patients_with_Hypertension
Evidence for exercise training in the management of hypertension in adults
Alexandra S. Ghadieh, MD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369613/
