High blood pressure, or high blood pressure, has long been likened to a "silent killer" because it progresses silently but sharply increases the risk of myocardial infarction, stroke and kidney failure. According to the World Health Organization, more than one billion adults worldwide are living with this condition. Exercise is considered the foundation in blood pressure control, but not every form of exercise is suitable.
Exercises that can cause more harm than benefit
Fitness expert Mukul Nagpaul, an Indian personal trainer, founder of the PMF Training program, warns that exercises that suddenly increase heart rate or require breathing can cause blood pressure to spike in a short time, creating more burden on the heart.
At the top of the list to avoid is lifting weights that are too heavy. When exerted, many people unconsciously hold their breath, also known as Valsalva's test, which hinders blood flow back to the heart and causes blood pressure to rise rapidly. Instead, you should choose lighter weights with more repetitions and maintain a steady breathing rhythm.
Isotopic exercises such as planks or wall sits are also not recommended. Keeping muscles in a state of prolonged stiffness forces the heart to work harder. A study published in the Journal of Cardiovascular Development and Diseases shows that some resistance exercises can significantly increase blood pressure during exercise.
In addition, high-intensity interval training, often called HIIT, sprints or strong jumping movements like burpees, all create explosive pressure on the cardiovascular system. Research published in Sports Health notes that sudden high-intensity exercise can increase cardiovascular risk in unadapted people, especially those with high blood pressure.
Choose a safe exercise to protect your heart
Blood pressure is the blood force that acts on the arterial walls. When this index is always high, the heart must contract more strongly to pump blood throughout the body. Factors such as genetics, obesity, salt intake, stress, smoking, diabetes or sleep apnea all contribute to the progression of the disease.
According to recommendations from the US Centers for Disease Control and Prevention, adults should maintain at least 150 minutes of moderate intensity exercise per week. Fast walking, swimming, cycling, gentle yoga combined with proper breathing techniques are considered safer options.
Dr. Donald Lloyd-Jones, Head of Cardiology at Feinberg School of Medicine at Northwestern University Feinberg School of Medicine, said: "Regular exercise, suitable for physical condition, will help lower and stabilize blood pressure. It is important to avoid sudden forms of exercise when cardiovascular risk has not been assessed.
If dizziness, chest pain, shortness of breath or abnormal heartbeat appear during exercise, patients need to stop immediately and consult a doctor before continuing the exercise program.
