High blood pressure places more force on the walls of your arteries and makes them lose their elasticity.
This will harden over time which can then lead to serious health risks such as heart disease and stroke. It makes your heart work faster to pump blood throughout your body, which may make organs receive an inadequate supply of oxygen and nutrients.
Carrying out some lifestyle changes like increasing your daily exercise would help control your blood pressure levels naturally. Exercise is important as it strengthens your heart so that it’s under less strain when supplying the rest of your body with blood.
Even though exercise is good for you, all exercise is appropriate when you have high blood pressure. Understand which exercises are best, which to avoid, and when you should talk to your medical professional.
You must avoid physical activity that raises your heart rate very quickly. Some of these exercises include:
Lifting of weight:
Weight lifting tends to trigger an effect known as the Valsalva maneuver. This happens when you exert strain and hold your breath. This creates spikes in blood pressure by creating a potentially dangerous situation for those who already have high blood pressure.
When you run, you make use of a lot of energy very fast. This indicates that your heart has to do a lot of work suddenly, which could put a lot of strain on organs that may already be under stress as a result of a lack of oxygen and nutrients.
Another intense sport people who have high blood pressure should avoid is squash. Research demonstrated that squash can exacerbate the threat of arterial rupture, so anyone who has high blood pressure should avoid that friendly game of squash.
Going Skydiving Or SCUBA diving
People who have high blood pressure should also resist engaging in activities like skydiving and SCUBA diving.
Skydiving would result in a sudden spike in your blood pressure due to the high dose of adrenaline before and during your jump. SCUBA diving on the other hand puts you at risk of organ damage, and heart and kidney problems, which may already be undermined due to hypertension. Before you partake in these activities, you must get consent from your doctor. Some organizations ask for a letter from your doctor before you join any of these activities.
Carrying out High-intensity exercises like high-intensity interval training (HIIT) or strength training should also be averted except if you have an individualized training program, along with a medical examination.
You must bear in mind that your heart rate would not always be a good indication of whether your physical activity is safe. Specific medications prescribed for high blood pressure, particularly beta-blockers, will keep your heart rate lower than normal, while your blood pressure may be spiking.
If you have to exercise with high blood pressure, start gradually and increase intensity over time. This will make sure you are increasing your heart rate slowly without any sudden spikes, which could result in a heart attack or rupture of your arteries.
About 150 minutes of exercise a week, or 30 minutes a day is suggested. If you want to carry out all recommended exercise routines in 30 minutes all at once, ensure you break it into more effortless ten-minute sessions throughout the day.
Engage in small activities like walking, swimming, or dancing. For the sake of accountability, you can also find someone to work out with.
From time to time, check Well Man Profile or Well Woman Profile If you’ve always been active. You can continue most of your physical activities even with high blood pressure. But it’s always a good idea to clear any exercise routine with your doctor first.