If you have been diagnosed with hypertension (high blood pressure), your doctor will probably advise you to commence treatment with proper prescription medicines and also make certain lifestyle changes. These usually include improving your dietary choices, especially in terms of reducing the intake of fat-rich and salt-rich food, limiting alcohol consumption, quitting smoking and introducing some exercise in your daily routine. In addition to this, certain prescription medicines such as ACE inhibitors and diuretics might be prescribed in order to bring the blood pressure levels down.
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Exercise and high blood pressure
Among lifestyle changes commonly recommended for people struggling with high blood pressure exercise plays a prominent role. However, not every type of exercise is equally beneficial for people trying to manage their hypertension. The severity of condition is one very important, yet often overlooked factor when determining the right programme of exercise to reduce the blood pressure, and often, a doctor’s advice will be necessary to ensure the optimal results.
Most types of exercise can be classified into two main categories – cardiovascular exercises (usually called simply ‘cardio’) and strength exercises. Both categories have their own specific benefits and are used for different results.
However, the question remains – which one is more suitable for people diagnosed with high blood pressure? And equally important – which one will serve as a reliable precaution that can limit the risk of developing this condition at first place?
Weight exercises
Lifting weights is a very popular exercise, especially among those who are looking to increase muscle mass and get some nice form for the summer. On a more medical level, weight lifting is also very adept at improving bone density and also strengthening the tissue around the joints – provided the exercises are done properly.
But, does weight lifting has any effect on high blood pressure?
The single most important thing you should keep in mind is that weight lifting can in fact temporarily increase blood pressure, sometimes rather sharply and abruptly due to intense strain involved in this type of exercise. For people who have more severe cases of hypertension (180 over 110 or higher), this can be rather dangerous. But even those with milder cases (blood pressure of 140 over 90, usually considered the lower limit for diagnosing hypertension), certain precautions might be needed to ensure the safety of doing this kind of exercise.
So, if you are looking to start lifting weights and know you have high blood pressure, you should first consult with a doctor. He might recommend some of the following precautions:
- Always breathe consistently when lifting, never hold your breath
- Ensure you know the right technique
- Use lighter weights and perform more repetitions – as opposed to using heavier weights with less repetitions
- Allow your body to sufficiently rest between sets
- Regularly switch between leg exercises and upper body exercises
If you ensure to follow these instructions, weight training can actually be beneficial for high blood pressure in the long-term, even reducing the risk of developing the condition in healthy individuals. However, improper technique and failure to employ the precautionary measures can result not only in injury, but also in worsening of the condition.
Cardio exercises and hypertension
Cardiovascular exercise, also known as aerobic exercise, includes a number of different activities including walking, running, cycling or swimming. All of these exercises tend to improve the health of whole cardiovascular system, including both heart and circulation. As such, they are also commonly practiced by the people looking to lose weight.
A recent study conducted by the American Heart Association1 seem to indicate that while both cardio and weight exercises can positively impact blood pressure in the long-term, cardiovascular training seems to be more beneficial when it comes to lowering blood pressure.
How much cardio exercise should I do?
There is no single exact answer to this question as it can vary significantly from one person to another. However, some general advices do exist. For example, if you don’t have a habit of exercising, you should certainly start with lower intensity exercises over short periods of time and then gradually build up the intensity until you reach the level that is right for you. Additionally, people struggling with high blood pressure should always warm up – this is absolutely crucial since body must get slowly used to increased intensity of the physical activity in order to prevent complications, injuries or problems.
Combining cardio and weight exercises
When it comes to healthy adults aged 19 or over, the NHS recommends a combination of both types of exercises in a session lasting for roughly 150 minutes per week. This would include moderate aerobic activity such as walking or cycling, split into half an hour sessions over the course of five days. In addition to this, medical experts recommend practicing strength exercises at least two days per week.
When it comes to more intensive activities such as running, swimming or playing active sports, 75 minutes would roughly equal 150 minutes of moderate activity. However, while this might be very practical way to reduce the time spent on exercise without reducing benefits, people affected by hypertension should consult with a doctor prior to commencing any exercise routine or making changes to the one that the doctor has already approved.
Isometric hand grips and high blood pressure
While it might come as a surprise to many, certain studies have proven that isometric exercises such as squeezing handgrips or rubber balls will have a significant and measurable effect on lowering blood pressure. At the same time, further research is needed to determine how much of a change can these exercises actually make in people affected by hypertension.
How to ensure safety when exercising with hypertension
Cardiovascular exercises recommended to people affected by high blood pressure are supposed to help lower the pressure, but when not planned and practiced properly, they can create additional problems. So, safety should still be your number one priority.
There are several things you can do to ensure optimal results without compromising your health and safety.
- Talk to your doctor before starting exercising or changing agreed upon routine
- Always warm up before a session and allow your body to warm down afterwards
- Spread your exercise routine across the week into manageable sessions
- Give your body enough time to rest with at least two days per week without exercising
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