Exercises To Avoid With High Blood Pressure: High blood pressure i.e. hypertension is a disease which often causes harm to the body without any visible signs. Most people do not realize that their blood pressure is high until a serious problem arises. This is the reason why it is called “silent killer”. According to the World Health Organization (WHO), about 1.28 billion adults worldwide are suffering from hypertension and almost half of them are not even aware of their disease. High blood pressure is considered a major reason behind about 1 crore deaths every year.

Should people with blood pressure not exercise?

Often people think that one should not exercise if they have high blood pressure, but experts do not agree with this. Dr. Vinay Kumar Pandey told TOI that regular physical exercise helps in controlling blood pressure and keeping the heart healthy. However, some types of exercise can suddenly increase blood pressure, which increases the risk for people with uncontrolled hypertension.

Should people with uncontrolled BP not lift weights?

The doctor says that people whose blood pressure is not under control or who already have heart disease, should avoid lifting heavy weights. Especially lifting more than 75 percent of your capacity can put sudden pressure on the body. Exercises like deadlifts, heavy squats or high-intensity bench presses can increase the risk of dizziness, chest pressure and heart problems in some people. Many people hold their breath while lifting weight, due to which blood pressure can increase rapidly.

What are the risks of doing intensity interval training?

Similarly, high intensity interval training i.e. HIIT is also not considered safe for every person. Dr. Vinay explains that people who are starting fitness, who have high blood pressure or who are going through mental stress, should do this type of exercise with caution. In HIIT, the body has to work very hard in a short time, due to which the blood pressure goes up and down rapidly and the pressure on the heart can increase. Long-distance running, sprinting, CrossFit, and extreme endurance training can also increase the risk.

These things should be avoided

According to the doctor, activities like push-ups or rope jumping done with continuous force can also affect blood pressure. Especially when the correct technique is not followed. Blood pressure can also increase suddenly during competitive sports or high-stress training.

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These things should be adopted

Experts believe that safe exercises are the best option for hypertension patients. Brisk walking, cycling, swimming, yoga, stretching and light aerobic exercises are considered beneficial for the body. It is important to warm up the body properly before exercise, drink enough water and avoid heavy workouts in very hot weather. If someone has uncontrolled high blood pressure or heart disease, then doctor’s advice should be taken before starting a new fitness routine.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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How Isometric Exercise Helps Lower Blood Pressure: High blood pressure i.e. hypertension has become a common but serious problem today. This condition occurs when the blood pumped from the heart puts too much pressure on the walls of the arteries. Blood pressure is measured in two parts: systolic and diastolic. Generally 120/80 is considered normal, whereas if it goes above 130/80 it is classified as high blood pressure.

It is normal for blood pressure to fluctuate slightly throughout the day, but if it remains high for a long time then the risk increases. Due to this, the heart has to work harder and gradually the arteries start losing their elasticity. If care is not taken in time, it can harm the heart, kidney, eyes and even brain.

exercise is effective

In such a situation, exercise is considered the most effective way to control blood pressure. A recently published study has added a new aspect in this direction. According to uclahealth, a website providing information about health, researchers from England analyzed the data of 270 studies conducted in 13 years, in which more than 15 thousand people were included. It was found that isometric exercise can prove to be most beneficial in reducing blood pressure.

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isometric exercises

Isometric exercise is one in which the muscles contract, but the joints of the body do not move. That means you put pressure on the muscles while remaining in the same position. For example, this includes squatting while sitting against the wall, pressing the handgrip or applying pressure on a stationary object with the feet. According to experts, when the muscles remain contracted for a long time, the blood flow in that area reduces for some time. But as soon as this pressure is removed, the blood returns rapidly, due to which the blood vessels relax. This process helps in reducing blood pressure.

This should be kept in mind

However, it would not be right to consider it completely safe. Experts say that keeping the muscles contracted for a long time can increase blood pressure for some time. Therefore, people who already have heart disease or whose blood pressure is not under control, should definitely consult a doctor before starting this exercise. Isometric exercises can be an effective way to control blood pressure, but it is very important to do it correctly and with caution.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator