Exercise is an important part of controlling and improving blood pressure. However, not all types of exercise are safe for people with high blood pressure. Some exercises that are high-intensity or put a lot of pressure on the cardiovascular system can cause a sudden increase in blood pressure, increasing the risk of complications such as stroke or heart attack.
Therefore, choosing the right exercise and avoiding risky activities is crucial to protecting cardiovascular health.
Exercises to avoid for people with high blood pressure
Here are the types of exercises that people with high blood pressure should avoid or do under the close supervision of a medical professional:
1. Heavy weightlifting
Lifting heavy weights can cause a very high temporary increase in blood pressure, even exceeding safe levels. The high pressure when lifting weights causes the blood vessels to work too hard, especially if the person accidentally holds their breath during exertion (Valsalva phenomenon).
Recommendations: People with high blood pressure can do light to moderate weight lifting with high repetitions, but they must avoid overexertion and always breathe properly.
2. Isometric exercises
These are exercises that hold the muscles in a static position for a long time, such as planks, squats, or static push-ups. Although they help increase strength, these exercises can significantly increase blood pressure because they restrict blood flow and make the heart work harder.
Replace: Prioritize gentle movement exercises such as dynamic yoga, walking, or cycling.
3. High-intensity interval training (HIIT)
HIIT is a training method that alternates between periods of very intense exercise and short recovery periods. Although it has many cardiovascular and metabolic benefits, HIIT is not suitable for all patients with high blood pressure, especially those who are older, have poorly controlled blood pressure, or have cardiovascular disease.
Recommendation: If you want to try HIIT, you should get a doctor’s assessment first and start at a low level, with a tightly controlled exercise time and intensity.
4. Highly competitive sports
Sports such as soccer, basketball, tennis, badminton or any form of high-intensity competition can cause nervous excitement and a sudden increase in blood pressure. When the mind is stressed due to competition or competition pressure, the body releases a lot of adrenaline (a hormone) that makes the heart beat faster and blood pressure increase sharply.
Recommendation: You can play light, recreational sports and avoid stressful competitions, especially for people with a history of cardiovascular disease.
5. Valsalva maneuver
Valsalva is a technique of holding your breath during exertion, often occurring unconsciously when lifting heavy objects, doing abdominal exercises or straining during exercise. This technique can cause blood pressure to spike and the heart to function abnormally and is very dangerous for people with high blood pressure.
Note: Always remember to breathe regularly and do not hold your breath while exercising. If you are not sure you are breathing properly, ask a trainer for guidance.
General principles for people with high blood pressure when exercising
Include the following 3 principles:
- Consult your doctor before starting any exercise program, especially if your blood pressure is not well controlled or if you have other medical conditions such as heart disease or diabetes.
- Always warm up thoroughly before exercising and stretch after exercising to avoid a sudden increase in blood pressure.
- Monitor your blood pressure before and after exercising if necessary. If you experience symptoms such as headache, dizziness, shortness of breath, or chest tightness, stop exercising immediately and contact a medical professional.
