Regular exercise is key to staying healthy, but if you have high blood pressure, you need to be careful. Not every workout is safe. We spoke with Dr. Sanjay Kumar, a cardiologist, to find out if weightlifting is okay for those with hypertension.
Dr. Kumar explains, “If your blood pressure is under control, strength training can be safe and even helpful. But if it’s not managed, heavy lifting could be risky.”
What to Know Before Lifting Weights
Global health guidelines suggest that adults should do strength training at least twice a week. However, if you have high blood pressure, it’s vital to choose your weights wisely. Dr. Kumar advises against lifting very heavy loads. Instead, opt for lighter weights and aim for more repetitions.
Breathing properly during workouts is crucial. Holding your breath can spike your blood pressure. Dr. Kumar recommends exhaling while lifting or pushing and inhaling while lowering the weight. Counting as you breathe can also help keep a steady rhythm.
Exercises to Avoid
Dr. Kumar highlights some exercise types that may not be safe for those with high blood pressure:
High-Intensity Interval Training (HIIT): This involves quick bursts of intense activity followed by short rest periods. It can cause sharp heart rate spikes, which can be dangerous for those with hypertension.
Isometric exercises: These include activities like planks and wall sits that keep your muscles tense without movement, leading to a prolonged increase in blood pressure.
Intense sprinting: Explosive movements can cause dramatic fluctuations in blood pressure. A more moderate pace is generally safer.
Safer Exercise Options
So, what can you do? Here are some safer alternatives:
Aerobic activities: Brisk walking, swimming, or cycling are great for your heart and may help lower blood pressure over time.
Light strength training: Use lighter weights with more reps to build muscle safely.
Yoga and Pilates: These practices focus on controlled movements and breathing, offering flexibility and stress relief.
Final Thoughts
Before starting any new exercise routine, consult your doctor. They’ll help create a plan tailored to your needs, ensuring you can work towards your health goals safely.
For more details on managing high blood pressure through exercise, the American Heart Association offers extensive resources.
Source link
high blood pressure,strength training,weightlifting,best exercises for high blood pressure,exercises to avoid in hypertension,is weightlifting safe in hypertension
