Hypertension, or high blood pressure, affects millions of people worldwide. It’s a condition that can lead to severe health complications if left uncontrolled.

Exercise can help lower hypertension by reducing stress levels, strengthening the heart, and improving overall health. However, not all forms of physical activity are safe for people with hypertension. In this article, we’ll discuss which exercises help and which ones hurt people with hypertension.

Helpful exercises for hypertension

1. Aerobic exercise.

Aerobic exercises like jogging, cycling, and swimming are beneficial for people with hypertension. According to the American Heart Association, aerobic exercises can help reduce systolic blood pressure by up to 10 mm Hg.

However, individuals should consult with their healthcare provider before starting an aerobic exercise routine.

2. Strength training.

Strength training, which involves lifting weights and resistance band exercises, can also help people with hypertension. It strengthens the heart and reduces overall blood pressure levels.

Individuals should start with light weights and progress gradually to heavier loads.

3. Yoga.

Yoga is a low-impact exercise that can reduce stress levels and support heart health. It helps in improving flexibility, strengthening muscles, and reducing tension.

The poses that are good for people with hypertension include savasana, balasana, and sukhasana.

Exercises to avoid

1. High-intensity exercises.

High-intensity exercises like sprinting, jumping, and weightlifting increase blood pressure levels significantly, and it could be dangerous for people with hypertension.

It puts a lot of pressure on the heart, making it work much harder than during moderate workouts, which could lead to heart disease and stroke.

2. Heavy lifting exercises.

Heavy lifting exercises like squats, deadlifts, bench press, and overhead press can cause a sudden rise in blood pressure levels.

These exercises can stimulate the body’s stress response and put additional pressure on the heart muscles, making it dangerous for people with hypertension.

3. Isometric exercises.

Isometric exercises involve contracting muscles against resistance, without any movement. Examples include planks, push-ups against a wall, and holding weights without moving them.

These exercises can cause an abrupt rise in blood pressure levels, making it unsuitable for people with hypertension.

Precautions to take

1. Consult with a healthcare provider.

Before starting any exercise regimen, people with hypertension should consult their doctor or healthcare provider. They can perform a physical examination to determine their fitness level and recommend safe exercise options.

2. Monitor blood pressure.

Individuals should monitor their blood pressure regularly during and after workouts, to ensure that it stays within the recommended range. If the blood pressure rises significantly, stop exercising and seek medical attention immediately.

3. Start slowly and gradually.

Individuals with hypertension should start with light exercises and progress gradually. They should also allow sufficient time for rest and recovery between workouts to prevent overexertion.

Conclusion

Exercise can provide numerous health benefits for people with hypertension, but it’s essential to choose the right exercises to avoid further complications.

Aerobic exercise, strength training, and yoga are safe and effective options, whereas high-intensity exercises, heavy lifting, and isometric exercises should be avoided. Individuals with hypertension should always consult with their healthcare provider and monitor their blood pressure regularly, to ensure safe and effective exercise.