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Harmful exercises for high blood pressure
In general, it is generally safe to exercise when you have high blood pressure; Because physical activity can help strengthen your heart and naturally lower blood pressure.
A good exercise program will include a combination of aerobic, strength and stretching exercises. However, those with high blood pressure should focus on light to moderate aerobic exercise to help boost their heart health. You should avoid physical activity that raises your heart rate too quickly. If you want to know which exercise is harmful for high blood pressure, see below!
- sprint
Sprinting requires you to expend a lot of energy quickly. This means your heart has to do a lot of work all of a sudden, which can put a lot of strain on an organ that may already be under stress from a lack of oxygen and nutrients. Therefore, you should be careful in choosing your sport! - squash
Squash is another vigorous activity to avoid when you have high blood pressure. One study found that the sport could increase the risk of a ruptured artery, so those with high blood pressure should reconsider squash (and similar sports). - Diving under the sea and jumping from a height
People with high blood pressure should avoid activities such as diving or free falling. Skydiving can increase blood pressure due to the high dose of adrenaline before and during the jump. Diving puts you at risk of organ damage, including the heart and kidneys, which may be impaired by high blood pressure.
Therefore, this exercise is not suitable for high blood pressure at all. If you have the slightest problem, it is important to consult your doctor before participating in these activities.
- High intensity exercise
You should also avoid high-intensity training such as HIIT or heavy strength training; Unless you have a personalized exercise program under the supervision of an expert.
These activities require you to use up a lot of energy quickly and raise your blood pressure. They can increase the risk of heart attack and stroke.
Remember that your heart rate is not always a good indicator of how safe your physical activity is. Some medications prescribed for high blood pressure keep your heart rate lower than normal, while your blood pressure may be elevated.
Does exercise raise blood pressure? Does walking raise blood pressure?
No! Exercise not only does not raise blood pressure, but generally lowers it. But we have to explain this.
During physical activity, systolic blood pressure (the top blood pressure number) temporarily increases to supply the blood flow needed by the exercising muscles; But with regular and long-term exercise, blood pressure generally decreases.
In addition to lowering blood pressure, regular exercise reduces the risk of heart disease, many types of cancer (including breast cancer and colon cancer), diabetes, obesity, kidney failure, osteoporosis, and gallstones. But apart from the physical benefits, exercise is good for your soul as well because it protects your ability to think, improves your mood and prolongs your life.
But you should be careful in choosing exercise for high blood pressure. The good news is that many sports are effective in lowering blood pressure. Aerobic sports such as walking, running and swimming have a greater effect on lowering blood pressure due to improving cardiovascular function and reducing vascular resistance.
We recommend that you consult your doctor before starting any exercise program, especially if you have an underlying medical condition such as high blood pressure.
Important points of care during exercise for people with high blood pressure
As we said, exercise and blood pressure affect each other and often doing exercise for high blood pressure can be useful and effective. But to have a safe activity, you should always pay attention to the following points.
- Amount of exercise: The advice of doctors is that every adult should be moderately active for 30 minutes a day and five times a week. Moderate activity to the point where you feel warm and breathe a little faster, but you should still be able to speak without gasping between words. The right amount of exercise is very important for high blood pressure.
- Adherence to exercise: It may be difficult for you to be active for 30 minutes a day at once. Don’t put too much pressure on yourself and try to keep exercising, stick to it and remember that even a little activity can make a difference.
- Slow start: Set small goals for yourself that are practical. For example, to start, divide your daily 30-minute walk into two 15-minute sessions or three 10-minute sessions.
This will help you to increase your strength and get used to your new activity. Within a few weeks, you will reach 30 minutes of daily walking. - Enjoyable activity: The main thing is to enjoy what you are doing. If exercise is a punishment for you, you are more likely to quit. If you find a sport that you like, you will soon see the benefits and you will most likely stick with it. I suggest you find your favorite sport by testing sports.
- Pay attention to danger signs: If you feel short of breath, have a fast or irregular heartbeat during exercise, slow down and rest. Stop exercising if you feel chest pain, weakness, dizziness, lightheadedness, pressure, or pain in your neck, arm, jaw, or shoulder.
If these symptoms do not go away quickly or recur, call your doctor immediately and seek emergency treatment.
final word
High blood pressure is a common disease that affects the blood vessels in the body. The heart of people with high blood pressure has to work harder to pump blood. One of the ways to reduce blood pressure is to do regular and appropriate exercise.
In this article, we talked about the relationship between exercise and blood pressure and introduced beneficial and harmful exercises for blood pressure. At the same time, we also mentioned the points you should know about exercise for high blood pressure.
Resources: healthmatch – mayoclinic – mayoclinic
