High blood pressure is a chronic health condition that can be severe in the long term, however, the good news is that the symptoms can be managed with proper nutrition and exercise. Read on to know how exercise can help reduce or maintain your blood pressure.
What is High BP?
High blood pressure, also known as hypertension, is when your blood pressure readings are consistently above 120/80 mmHg. Blood pressure is measured by determining how much force your blood exerts against the walls of your arteries as it flows through them.
The higher your blood pressure is, the greater your risk of developing health problems in the future, including heart disease, stroke, and kidney disease. That’s why it’s important to take steps to control your blood pressure if you have been diagnosed with hypertension.
There are a number of things you can do to help lower your blood pressure, including eating a healthier diet, maintaining a healthy weight, getting regular exercise, and limiting your alcohol intake. You may also need to take medication to control your blood pressure. If you have high blood pressure, talk to your doctor about what you can do to lower it and protect your health.
According to the Centers for Disease Control and Prevention (CDC), 1 in 3 adults in the United States has high blood pressure.
Workout Guidelines for Healthy People with High Blood Pressure
If you have high blood pressure, you may be wondering if it’s safe for you to work out. The good news is that exercise is often recommended as part of a treatment plan for high blood pressure. However, it’s important to follow some guidelines to ensure that your workouts are safe and effective.
Here are a few workout guidelines for healthy people with high blood pressure:
1. Get clearance from your doctor before starting any exercise program.
2. Start slowly and gradually increase the intensity and duration of your workouts.
3. Avoid sudden or extreme changes in heart rate or blood pressure.
4. Choose low-impact activities that don’t jar or bounce the body.
5. Stick to cooler temperatures, especially if you’re working out outdoors.
6. Drink plenty of fluids before, during, and after exercise to stay hydrated.
Exercises to Avoid
There are some exercises that are not recommended for people with high blood pressure. These include:
Jogging or running, as this can increase your heart rate and blood pressure
Weightlifting, as this, can also increase your heart rate and blood pressure
High-intensity interval training (HIIT), as this can be too much for people with high blood pressure
If you have high blood pressure, it is best to stick to low-intensity exercises such as walking, swimming, or yoga.
Be mindful not to exert pressure on yourself right from the outset. Build a gradual progression to build the muscle and stamina to work out. Please also be mindful and careful about the types of exercises you can do. One should avoid exercises that are tough on your heart and lungs, or extremely cardi-based such as running or playing tennis. Instead, try some of these low-impact exercises:
• Brisk walking
Remember to listen to your body and stop if you feel dizzy or lightheaded. Drink plenty of fluids and be sure to talk to your doctor before starting any new exercise routine.