People with high blood pressure are often advised to exercise regularly, with exercises suitable for their physical condition to avoid sudden increases in blood pressure, which can be dangerous to their health.
The following are suitable exercises according to each stage of blood pressure:
Exercises suitable for people with stage 1 hypertension
In theory, a patient with high blood pressure but no obvious complications, with systolic blood pressure from 140-159 mmHg and diastolic blood pressure from 90-99 mmHg is understood to have stage 1 hypertension.
At this stage, the main goal of treatment is to limit the use of drugs, balance blood pressure with healthy habits combined with gentle exercises such as:
Brisk walking: 5-6 km/hour, exercise for about 30-60 minutes, exercise every day of the week.
Jogging or cycling: more effective for people under 50 years old, the elderly can buy a power bike to exercise at home.
Swimming: only swim, do not dive, do not go swimming when the outside temperature is cold.
Meditation, yoga, tai chi: especially suitable for the elderly, focus on keeping a relaxed spirit but need expert guidance.
Exercises suitable for people with stage 2 hypertension
Patients with stage 2 hypertension have systolic blood pressure from 160-179 mmHg, diastolic blood pressure from 100-109 mmHg, have begun to show signs of mild damage to target organs or have some other complications.
Therefore, your doctor will advise you to combine taking medication to treat high blood pressure with actively practicing healthy living habits to bring your blood pressure down to 140/90 mmHg.
Unlike stage 1 hypertension, you should choose your exercises carefully to achieve the best results. People with stage 2 hypertension should only exercise at a moderate level, avoiding strenuous sports such as soccer, basketball, weightlifting, etc.
Instead, try walking, cycling or yoga whenever you feel normal and have no signs of dizziness or nausea.
Suitable exercises for people with stage 3 hypertension
Stage 3 hypertension occurs when your blood pressure is constantly above 180-209 mmHg (systolic blood pressure) or 110-119 mmHg (diastolic blood pressure), accompanied by many complications and obvious damage to target organs.
If you experience this condition, you need to see a doctor immediately for diagnosis, advice and the most appropriate treatment regimen.
People with stage 3 hypertension should not exercise too hard to avoid putting more pressure on the cardiovascular system. If you still want to exercise, you should take blood pressure medication before starting light exercise for 20-30 minutes/day.
When there are signs of heart failure, exercise is completely contraindicated, just walk and breathe evenly.
