Exercises to be avoided by hypertensive patients
You must have heard numerous times that exercising daily can help control or prevent high blood pressure. If you already have high blood pressure or hypertension, then exercising is the key to lower your blood pressure readings. However, before you engage in physical activity, know that not all types of exercises may be suitable for your condition.
While regular cardiovascular exercises – cycling, jogging, and walking – may help to reduce your resting systolic blood pressure by 10-15mmHg and diastolic blood pressure by 5-10mmHg, other types of exercises, like weight lifting may do you more harm than good by raising your blood pressure readings.
Why hypertensive patients should avoid weight lifting
Weight lifting exercises, such as weight squats, weight lunges, or dead lift, tend to be highly intense but for shorter periods – this can put a strain on your blood vessels and the heart. This can cause a temporary but rapid increase in your blood pressure. The increase in blood pressure can be sudden and rapid, depending on how heavy the weights are.
While exercising, your systolic readings go up above the resting rate to ensure that the working muscles receive sufficient oxygen and blood while your resting diastolic blood pressure may remain the same or reduce than its normal.
The blood vessels in your body dilate when you exercise. Once you are done, the blood vessels tend to be more dilated or relaxed after, thus producing less resistance for the flow of blood and reducing how hard your heart needs to pump the blood throughout your body.
Remember, in case your blood pressure spikes to dangerous levels while exercising, potentially leading to hypertensive crisis, you will likely notice symptoms, like shortness of breath, headaches, nose bleeds, or severe anxiety.
Precautions to take when exercising
If you have hypertension, it is advisable that you avoid indulging in weight lifting exercises. However, in case you have to lift weights, here are some tips for hypertensive patients to get started on weight lifting programs –
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Do not hold your breath when lifting weights. Holding breath during exertion can raise your blood pressure dangerously. Instead, focus on easy and continuous breathing with each lift.
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Lift lighter weights with more repetitions. Lifting heavier weights require more strain, which may result in high blood pressure levels.
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Make sure you are holding your posture correct to avoid the risk of injury.
Hypertensive patients should consult the doctor and discuss which exercises to perform and which to avoid before starting an exercise routine. The doctor may be able to help you chalk out an exercise plan fitted to suit your medical condition.