Hypertension occurs when blood travels through our veins with too high a pressure, increasing the risk of severe health complications such as heart problems or strokes. Although there are conditions that increase the risk of suffering from high blood pressure and that we cannot modify, such as genetic factors, being over 40 years old, or being a man, There are other triggers that make us vulnerable and that we can change.
Obesity, eating an improper diet, smoking, drinking, or having a sedentary life are triggers for high blood pressure, so making profound changes in your routine will be essential to combat this condition. In addition to improving your diet, physical activity will be vital to avoiding complications. In this FastlyHealarticle, we explain what exercises to do if you are hypertensive to improve your condition and keep your heart healthy.
Table of Contents
Why is it essential to exercise if you are hypertensive?
Hypertension is a condition with many causes. However, it is mainly linked to unhealthy lifestyle habits. Eating a diet rich in salt and fat, suffering from obesity, and having a sedentary life influences the pressure with which our blood circulates through the veins, at the same time increasing the chances of suffering from high cholesterol and triglycerides and making us more prone to heart diseases.
Suppose we add physical exercise in addition to making the appropriate changes in the diet. In that case, we will be helping to reduce blood pressure significantly, thus betting on health and well-being. Exercising if you have high blood pressure will benefit you because:
- Reduces cholesterol and glucose levels while lowering blood pressure.
- It favors the proper functioning of the heart by making blood circulation more effective and reducing the number of beats per minute.
- Helps fight obesity and excess weight.
- It improves self-esteem and increases vitality, making us feel excellent to be active.
- It reduces stress, tension, and depression, interfering with our blood pressure.
How to exercise if I have hypertension
Cardiovascular exercises aerobic nature in which to work for large muscle groups are indicated for hypertensives. It is recommended to exercise for 30 or 40 minutes, if it is 1 hour much better, at a moderate pace, thus avoiding very intense practices.
Physical activity should be carried out between 4 or 5 days a week; if you do not have at least 30 continuous minutes, it is convenient to divide the sessions into two or 15 minutes. Completely sedentary people should start with a gentle pace for 30 minutes, gradually increasing the intensity as more time is added to the physical training.
In addition to cardiovascular and aerobic exercise, you can also incorporate weights into your routine to tone and strengthen your muscles. It is essential to carry a weight that we can adequately support without overdoing it. You can do these activities on your own or in a gym; however, it is best for those who do not have previous sports experience to follow the recommendations of a coach.
It is important to remember that exercise should never be too intense; it is preferable to opt for a moderate pace.
What are the most recommended activities?
If you wonder what exercises to do if you are hypertensive, here are some excellent options:
- Walk on the treadmill or outdoors.
- Walking on the elliptical is ideal for those who have joint problems, do not want to run, or want to start gradually.
- Run as long as you are not overweight and your joints allow it.
- Stationary or regular bike.
- To swim.
- Dance.
- Skate.
- Climbing stairs.
- Do mixed aerobic activities.
- Do resistance exercises such as squats, lunges, arm weights, back weights, etc.
What to keep in mind before starting an exercise plan
Now that you know what exercises to do if you are hypertensive, it is also essential to take into account some recommendations that will help you guarantee your health at all times:
- Before starting an exercise plan, please consult your doctor and listen to the recommendations he has to give you according to your case. If he suggested you practice physical activity in the past, do not forget that the pace should preferably be moderate.
- If you have very high blood pressure, it will be necessary to stabilize it a little before starting an exercise plan since physical activity can momentarily increase blood pressure while we do it.
- It would help if you avoided those positions that turn you upside down, as they increase the pressure.
- Isometric exercises are not recommended either, that is, those in which we hold in the same position for several seconds to tone up and increase resistance. These kinds of practices increase tension.
- If in doubt, consult a specialist.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to What exercises to do if I am hypertensive, we recommend that you enter our category of Blood, heart and circulation.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.