Hypertension: Avoid these 5 sports for people with high blood pressure

Robert Novoski

If you suffer from hypertension, you need to keep a check on your daily exercise. Make sure you avoid these 5 sports to avoid high blood pressure.

Dealing with high blood pressure can feel like a constant struggle. Have you ever wondered if your exercise routine could be making things worse? Many people focus on diet, even though it is important, but what about exercise? Although staying active is key to better health, not all exercise is safe for people with hypertension. Some of them can cause a sudden spike in blood pressure, putting extra stress on the heart. You should be careful about the exercise you do with high blood pressure. Some sports that people with high blood pressure should avoid include lifting heavy weights, sprinting, and high-intensity interval training (HIIT). These activities increase heart rate and blood pressure too quickly, posing dangerous health risks. Instead, you should do moderate, steady activity such as walking, swimming, or yoga.

What is high blood pressure?

High blood pressure or hypertension occurs when the force of blood against the artery walls is too high. This makes your heart work harder, which over time can lead to serious health problems, such as heart disease or stroke. According to the World Health Organization, hypertension affects more than one billion adults worldwide or one in four adults aged between 30 and 79 years. Hypertension is a major risk factor for death worldwide and accounts for about half of all deaths related to heart disease and stroke. Blood pressure is measured by two numbers: systolic (pressure when the heart beats) and diastolic (pressure when the heart is at rest). Hypertension is diagnosed if any of these numbers are too high.

What are the symptoms of high blood pressure?

High blood pressure is often referred to as the silent killer because it usually shows no symptoms. However, in severe cases or sudden spikes, certain symptoms may appear. Common symptoms include:

  • Dizzy
  • Heart pounding
  • Nausea and vomiting
  • Headache
  • Chest pain

Some people may even notice blood spots in the eye, known as subconjunctival hemorrhage. Other signs can include shortness of breath, blurred vision, fatigue, and confusion. In rare cases, high blood pressure can cause nosebleeds. It’s important to remember that some people with high blood pressure feel fine, so regular check-ups are key to diagnosing it and starting treatment to treat it.

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What causes high blood pressure?

High blood pressure can have several causes, often a combination of genetics and lifestyle factors. Here are some common causes of high blood pressure:

  • Genetics plays a role, as family history can increase the risk of developing hypertension.
  • Lifestyle choices such as a poor diet, especially high in salt, processed foods, or unhealthy fats, can lead to hypertension.
  • Age is another key factor—blood pressure tends to increase with age.
  • Obesity is the main cause of hypertension, because excess weight forces the heart to work harder to pump blood.
  • Lack of physical activity and excessive alcohol consumption also contribute to high blood pressure.
  • Smoking damages blood vessels, increasing pressure in the arteries.
  • Chronic stress can also temporarily increase blood pressure, and over time, this can lead to long-term hypertension.
  • Medications such as birth control pills or excessive use of pain relievers can also increase blood pressure.
  • Certain underlying medical conditions, such as kidney disease, sleep apnea, and thyroid problems, can cause secondary hypertension. In some cases, conditions such as diabetes or high cholesterol can worsen the risk.
measure blood pressure
High blood pressure can cause several health complications. Image courtesy: Adobe Stock

High blood pressure is a serious heart condition. Therefore, it is important to identify the cause so that it can be treated effectively.

5 exercises to avoid with high blood pressure

The Centers for Disease Control and Prevention (CDC) advises individuals to get 150 minutes of moderate-intensity exercise each week, which is then divided into about 30 minutes a day, five days a week. They also recommend including resistance training two days a week. However, if you have high blood pressure or heart disease, it is important to consult your doctor before starting any exercise routine. Although exercise is generally beneficial for lowering blood pressure, certain types of exercise can put excessive stress on the heart. Here are five sports you should avoid if you have high blood pressure:

1. Heavy weight lifting

Lifting heavy weights can cause a rapid spike in blood pressure. When you lift something too heavy, your body naturally holds its breath, a phenomenon called the Valsalva maneuver. This temporarily restricts blood flow, causing dangerous pressure spikes, which can be risky for anyone with hypertension, according to a study published in the Journal of Cardiovascular Development and Disease. If you still want to incorporate weights into your routine, choose lighter weights simply for a safer yet effective workout.

2. Isometric exercises

Isometric exercises, such as planks or wall sits, involve holding a position for a long time. This may sound harmless, but it keeps your muscles under constant tension, which can increase your blood pressure significantly during exercise. Sustained muscle contractions can force the heart to work harder, causing an unhealthy increase in blood pressure, says a study published in the Journal of Cardiovascular Development and Disease. Instead, choose aerobic exercises such as cycling, swimming, etc. that allow movement but don’t put too much stress on your body.

Also read: Yoga for hypertension: 9 yoga poses to avoid with high blood pressure

3. High intensity interval training (HIIT)

HIIT workouts involve alternating short, intense periods of activity and rest. Although this type of exercise is known for its cardiovascular benefits, extreme intensity can cause blood pressure to spike during exercise. In fact, for patients who live a sedentary lifestyle and are not used to doing HIIT workouts, HIIT can sharply increase the risk of sudden cardiac death or acute myocardial infarction, according to a study published in Sports Health. Instead, focus on low-intensity cardio exercises like walking or swimming to improve your heart health.

tabata workout
Although HIIT training can improve your fitness, it is not safe if your blood pressure is high! Image source: Shutterstock

4. Intense sprinting

Like HIIT, sprinting places sudden, high demands on your cardiovascular system. When you run, your heart rate spikes, and along with it, your blood pressure levels. “Fast and intense effort forces the heart to pump blood quickly, thereby increasing the pressure in the arteries. “For someone who has high blood pressure, this can increase the risk of heart complications,” explains fitness expert Mukul Nagpaul. Do aerobic or cardio activities such as jogging or brisk walking.

5. Dynamic exercises

Dynamic exercises are activities that involve fast movements and changes in direction, such as burpees or jumping jacks. This type of exercise can cause sudden fluctuations in blood pressure. “Your heart is constantly adapting to changing demands, which can be especially hard for people with hypertension,” says Nagpaul. Instead of dynamic, high-impact activities, you can do moderate-intensity exercise like cycling or yoga, which offer several benefits for your heart health.

Some other physical activities to avoid with high blood pressure

Apart from exercise, certain physical activities are also risky for people with high blood pressure. The following activities can push your cardiovascular system beyond its safe limits, so it’s best to avoid them altogether:

1. Adventure sports (parachuting, scuba diving)

Adventure sports such as skydiving and scuba diving are fun, but they can be dangerous for people with high blood pressure. The adrenaline rush from skydiving triggers a sharp increase in blood pressure, and the stress on your cardiovascular system can be extreme. On the other hand, scuba diving can cause significant changes in blood pressure levels underwater, which can put undue stress on your heart and lungs. “If you suffer from hypertension, it is advisable to skip these high-risk sports and enjoy safer, more relaxing activities such as hiking or nature walks,” advises Nagpaul.

2. Pumpkin

Squash is an intense, fast-paced sport that demands fast movements and sudden bursts of energy. Like sprinting, this sport can put a lot of stress on your heart and cause a sharp increase in blood pressure due to the fast and vigorous movements. This intense exercise is mentally and physically tiring and can be burdensome for people with hypertension. Therefore, it is best to avoid it,” explained Nagpaul. Instead, try easy, gentle sports like tennis and play them for shorter periods of time.

Signs to look out for when exercising:

When exercising, pay attention to signs that your body is under stress, especially if you have high blood pressure. These include:

  • Dizzy
  • Hard to breathe
  • Chest pain or irregular heartbeat
  • Vomiting or nausea
  • Excessive sweating

Apart from these symptoms, if you feel dizzy or tired suddenly, stop immediately. These symptoms may indicate that your body is struggling and this can harm your heart health.

What exercises are best for people with high blood pressure?

For people with high blood pressure, certain exercises can help manage and even reduce it:

1. Aerobic exercise: Activities such as walking, cycling and swimming are very good for hypertension sufferers. They promote steady blood flow, strengthen the cardiovascular system, and help lower blood pressure over time.

Woman enjoying water aerobics
Aerobic exercise is fun and beneficial for fitness. Image source: Adobe Stock

2. Strength training: Light resistance exercises, such as using lighter weights or resistance bands, can be beneficial when done with proper technique and moderate intensity. Use only lighter weights to avoid excessive tension.
3.Yoga: Gentle yoga poses can help calm the mind and body, reducing stress associated with high blood pressure. Poses that focus on breathing and stretching, such as Hatha or restorative yoga, are especially helpful.

Also read: An expert recommends these 8 yoga asanas to improve your heart health

Always consult your doctor before starting a new exercise routine, especially if you suffer from hypertension.

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