Managing high blood pressure can feel like an uphill battle, and many may overlook how their exercise routine impacts their health. While maintaining an active lifestyle is essential for overall well-being, not all forms of exercise are advisable for individuals with hypertension.
Certain workouts can lead to sudden spikes in blood pressure, which may put unnecessary strain on the heart.
It’s crucial to approach exercise with caution if you have high blood pressure. Activities like heavy weightlifting, sprinting, and high-intensity interval training (HIIT) should generally be avoided. These high-intensity workouts can quickly elevate heart rate and blood pressure, posing significant health risks. Instead, opt for moderate activities such as walking, swimming, or yoga, which promote cardiovascular health without excessive strain.
What is high blood pressure?
High blood pressure, or hypertension, occurs when blood exerts excessive force against artery walls, making the heart work harder. This condition can lead to serious health complications, including heart disease and stroke. According to the World Health Organization, hypertension affects over one billion adults globally, making it a leading risk factor for death. Blood pressure readings consist of two numbers: systolic (pressure during heartbeats) and diastolic (pressure when the heart is at rest). Hypertension is diagnosed when reading exceeds normal levels.
Common symptoms of spike in blood pressure
Often dubbed the “silent killer,” high blood pressure frequently presents no symptoms. However, in more severe cases or during sudden spikes, individuals may experience:
Dizziness
Heart palpitations
Nausea and vomiting
Headaches
Chest pain
Exercises to avoid during high blood pressure
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise weekly, averaging about 30 minutes a day. However, certain exercises can be detrimental:
Heavy Weightlifting: Lifting heavy weights can cause abrupt increases in blood pressure. The Valsalva maneuver, often used during heavy lifts, temporarily restricts blood flow, leading to dangerous surges in pressure.
Isometric Exercises: Activities like planks or wall sits, which require holding positions for extended periods, put muscles under constant tension, significantly increasing blood pressure during the exercise.
HIIT Workouts: While beneficial for fitness, the intense bursts of activity characteristic of HIIT can lead to spikes in blood pressure, especially for those new to this style of training.
