Table of contents:
- Is it okay to exercise when blood pressure is high?
- Also adjust to the condition of the body
- Tips for exercising when blood pressure is high
- Choose a specific type of exercise
- Set the exercise time
Exercising is not only fun for some people, but also has a myriad of health benefits. Unfortunately, for those of you with hypertension, rising blood pressure can be an obstacle to exercising. Many are afraid to exercise when blood pressure is high. So, is it actually safe to exercise when you have high blood pressure? Here's the explanation.
Is it okay to exercise when blood pressure is high?
Exercise is an activity that can cause the heart to beat faster and blood pressure to rise. This condition is normal because the muscles that are actively moving will require the heart to work harder and blood pressure to increase. This process is called autoregulation.
Then, is it safe to exercise when blood pressure rises? The answer, the type of movement and the right portion of exercise is still safe to do when your blood pressure rises. In fact, exercise can actually help stabilize or even lower your blood pressure in the long run. How can?
Reporting from the Mayo Clinic, regular exercise can reduce blood pressure by 4 to 9 mmHg. Physical activity can help the heart pump blood smoothly. Thus, the energy released by the arteries will decrease, and the blood pressure drops.
Conversely, if the body lacks movement it can actually worsen your health condition. You are more likely to develop health problems such as heart attack and stroke if you rarely exercise.
Also adjust to the condition of the body
Although it is well done, please note that not all types of exercise are safe for those of you who experience increased blood pressure. Therefore, before starting to exercise when blood pressure rises, you should first consult a doctor.
If the increase in blood pressure is still within normal limits, your doctor will recommend that you do physical activity that is not too strenuous. However, blood pressure that reaches 200/110 mmHg and above needs to be watched out for and you should not do any type of exercise.
In addition, you should also stop exercising immediately if your breath is too short, your heart beats faster than you should, feels dizzy, has chest pain, or pain in the neck, arms, jaw, and shoulders.
Tips for exercising when blood pressure is high
Make sure you do sports that are safe, not excessive, and in accordance with your body's condition, especially if you experience a rise in blood pressure. Here are some exercise tips for high blood pressure:
Choose a specific type of exercise
The type of exercise and its intensity can have different effects on your body. If your blood pressure is rising, you should focus on activities that benefit your heart and blood vessels.
Sports recommended for those of you who have increased blood pressure are cardiovascular and aerobic. Apart from helping lower blood pressure, this type of exercise can also strengthen your heart.
Examples of movements that you can do are:
- Walk
- Jogging
- Jump rope
- Tennis
- Cycling
- Swimming
- Row
- Aerobics
Avoid strenuous physical activity, such as weight training and running sprint so that your blood pressure does not increase suddenly and affect your heart. Extreme sports like scuba diving and skydiving it is also best avoided when your blood pressure rises.
Set the exercise time
Make sure you spend at least 30 minutes a day exercising. You can start with light movements such as walking or jogging.
If your body gets used to it and your average blood pressure drops after a routine exercise, you can increase the timing and intensity.
But remember, don't force yourself to exercise too long and always adjust to your body's abilities. It is better to exercise for a while than not move your body at all.
Also, avoid exercising at night, especially near your bedtime. Physical activity before bed can affect the quality of your sleep, and poor sleep can worsen your blood pressure.
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