If you are dealing with hypertension, you need to keep a check on your daily workout. Make sure you avoid these 5 exercises to avoid with high blood pressure.
5 exercises to avoid with high blood pressure
The Centers for Disease Control and Prevention (CDC) advises individuals to aim for 150 minutes of moderate-intensity exercise each week, which breaks down to about 30 minutes a day, five days a week. They also recommend incorporating resistance training on two days per week. However, if you have high blood pressure or heart disease, it is crucial to consult your doctor before starting any workout routine. While exercise is typically beneficial for lowering blood pressure, certain types of workouts can place excessive strain on the heart. Here are five exercises you should steer clear of if you have high blood pressure:
1. Heavy weightlifting
Lifting heavy weights can cause a rapid spike in blood pressure. When you lift something too heavy, your body naturally holds its breath, a phenomenon called the Valsalva maneuver. This temporarily restricts blood flow, leading to dangerous surges in pressure, which could be risky for anyone with hypertension, as per a study published in the Journal of Cardiovascular Development and Disease. If you still want to incorporate weightlifting into your routine, choose lighter weights only for a safer yet effective workout.
2. Isometric exercises
Isometric exercises, like planks or wall sits, involve holding a position for an extended period. This might sound harmless, but it puts your muscles under constant tension, which can significantly increase your blood pressure during the exercise. Sustained muscle contraction can force the heart to work harder, leading to an unhealthy rise in blood pressure, revealed a study published in the Journal of Cardiovascular Development and Disease. Instead, choose aerobic exercises such as cycling, swimming, etc. that allow for movement but does not put too much strain on your body.
3. High-intensity interval training (HIIT)
HIIT workouts involve alternating between short, intense bursts of activity and rest. While this type of training is known for its cardiovascular benefits, the extreme intensity can cause blood pressure to spike during the workout. In fact, for patients who lead a sedentary lifestyle and not used to HIIT exercises, HIIT can sharply increase the risk of sudden cardiac death or acute myocardial infarctions, according to a study published in Sports Health. Instead, focus on lower-intensity cardio exercises like walking or swimming to improve your heart health.
4. Intense sprinting
Like HIIT, sprinting places sudden and high demands on your cardiovascular system. When you sprint, your heart rate skyrockets, and with it, your blood pressure levels. “The rapid and intense effort forces the heart to pump blood quickly, increasing pressure in the arteries. For someone with high blood pressure, this can increase the risk of heart complications,” explains fitness expert Mukul Nagpaul. Stick to aerobic or cardio activities like jogging or brisk walking.
5. Dynamic exercises
Dynamic exercises are activities that involve quick movements and changes in direction, such as burpees or jumping jacks. These types of exercises can cause sudden fluctuations in blood pressure. “Your heart is constantly adjusting to the changing demands, which can be particularly strenuous for someone with hypertension,” says Nagpaul. Rather than dynamic, high-impact activities, you can do moderate-intensity exercises like cycling or yoga, which offer several benefits to your heart health.
Some other physical activities to avoid with high BP
In addition to exercise, certain physical activities are also risky for those with high blood pressure. These activities can push your cardiovascular system beyond its safe limits, so it is always best to avoid them altogether:
1. Adventure sports (skydiving, scuba diving)
Adventure sports such as skydiving and scuba diving are thrilling, but they can be dangerous for people with high blood pressure. The adrenaline rush from skydiving triggers a sharp increase in blood pressure, and the stress on your cardiovascular system can be extreme. Scuba diving, on the other hand, can cause significant changes in blood pressure levels underwater, which can put undue strain on your heart and lungs. “If you have hypertension, it is recommended to skip these high-risk sports and enjoy safer, more relaxing activities like hiking or nature walks,” suggests Nagpaul.
2. Squash
Squash is an intense, fast-paced sport that demands rapid movements and sudden bursts of energy. Like sprinting, it can put a lot of strain on your heart and cause a sharp rise in blood pressure due to the quick, forceful motions. This intense sport is mentally and physically exhausting and can be overwhelming for someone with hypertension. Therefore, one should avoid it,” explains Nagpaul. Instead, try an easy and gentle sport like tennis and play it for a shorter period of time.
Signs you need to look out for while exercising:
When exercising, watch for signs that could indicate your body is under stress, especially if you have high blood pressure. These include:
- Dizziness
- Shortness of breath
- Chest pain or an irregular heartbeat
- Vomiting or nausea
- Excessive sweating
Apart from these symptoms, if you feel lightheaded or tired suddenly, stop immediately. These symptoms may indicate that your body is struggling and this can be harmful to your heart health.
Credit: https://www.healthshots.com/fitness/staying-fit/exercises-to-avoid-with-high-blood-pressure/
