Exercising with High Blood Pressure
The heart pumps blood all through the body so that it can produce energy for muscles to function properly. Blood travels through arteries to reach every corner of the body. With each heartbeat, the blood pressure goes to a maximum and then it comes back to a minimum level. Together these levels define your blood pressure. When your blood pressure reaches the limit of 130/80, it is said to be high blood pressure. This condition can be extremely hazardous and can cause many problems.
One of the main reasons for high blood pressure is obesity. It has been identified as a risk factor for not only blood pressure but also hypertension.
How is excessive fat related to high blood pressure?
Being overweight is defined as a condition when your body mass index is above 25. Due to being obese, conditions such as high blood pressure may arise in the human body regardless of age. Increased weight causes the blood to move with more pressure.
This puts a strain on the heart as it has to work twice as hard to pump blood all over the body. This is resistance to flow due to hypertension. An unhealthy lifestyle can cause hypertension in the human body. Lack of movement and eating foods rich in fats is a huge contributor.
You don’t necessarily have to be over-weight, even people with normal weight but with excessive fat trims can cause a strain on the heart.
How can I control hypertension?
Luckily for you, there are few things that you could try to lower your high blood pressure. One of the main things out of which is to reduce your weight. When you let of go of all that excess fat from your body, you will notice positive changes and will make you mentally relaxed due to less stress. A few ways to control hypertension are:
- Changing eating habits
- Incorporating all food groups in your diet
- Stay away from carbonated drinks and alcohol
- Maintain an overall active routine
- Take your medications properly
Out of all these approaches, exercise has proven to be the most beneficial.
Making exercise a part of your daily routine can cause wonders. It will help lower your blood pressure and will give you an energy boost. Physical activities can also help with stress. Do check with a doctor before you start your regime. He would not only tell you his preferred methods but would also encourage you to maintain a healthy physical routine.
How to exercise to control hypertension?
Exercises such as weight lifting can cause your heartbeat to rise temporarily but it helps in reducing blood pressure. However, it very important to consult a doctor before incorporating any physical regime in your day to day life.
Other than such that, you can opt for whatever activity you find best. It could be either be cycling, dancing, jogging or even swimming. But keep in mind to not overdo it. Ideally, 150 minutes of activity is enough for one day.
You need to be consistent and persistent with exercise. It won’t show results in one day, at least three to four months of vigorous routine would start showing the outcome.
How much physical activity is needed in one day?
It’s honestly not a question of how much is needed in a day. It is more of how it should be done. Aerobics and such sports are a very good way of decreasing blood pressure. But it needs to be balanced with some strengthening and lifting plans.
You don’t need to spend hours over hours in the gym just a 75-minutes session of vigorous activities or a 150 minutes session of normal activity is enough.
Any activity that would cause your heartbeat to rise and your face to sweat is enough. Examples of such are mowing the lawn, gardening, raking leaves, climbing a set of stairs, playing your favorite sport or even dancing.
Remember to warm up before you start such intense sessions. The warm-up session would help release tension and give your body enough time to adjust.
Even reducing the time that you spend sitting can cause a really good effect. Take a tour of your house or go fetch the bottle from the fridge. Even if you are a working person and spend all your day at the desk. Make sure to take small breaks during work to get yourself water or make the tea yourself. Even taking the stairs instead of the elevator can prove to be beneficial.
Three types of exercise are beneficial
Three basic types of exercise are really good to fight hypertension.
- Cardiovascular exercise
- Strengthening training
This type of routine includes aerobics, swimming, jumping, and jogging. They increase your heartbeat and in turn, they decrease blood pressure.
This type is really good if you want to build a core and strengthen your joints and muscles. They build sharp muscles that help burn more calories throughout the day.
Dancing is an excellent example of stretching. It will make your body and muscles more flexible which in turn will protect you against injuries and lets you move easily.
Is exercise safe?
Yes, it is safe. After the first few days, your body will get used to the routine that you set for yourself. If you are still worried, then consult a doctor. The doctor will guide you on what is better for you and what is your limit.
However, if you ever feel out of breath while exercising, stop doing it. Also stop if you feel dizzy, headaches or sharp intense pain in shoulders or any other joints.
Wrapping it up
Like everything else in life, this too shall only work if you are consistent and are true to yourself. Keep on making efforts and don’t be too hard on yourself. Always remember to track your progress and keep an eye on your eating habits as well.