Exercise with High Blood Pressure: 8 Tips for Safe and Effective Workouts

🩺Regular exercise can help manage high blood pressure and reduce it by 5-10 mmHg, similar to some medications.

💪Focus on aerobic exercises like walking, cycling, or swimming for at least 15 minutes, three times a week.

🌡️Avoid vigorous exercises if your blood pressure exceeds the threshold of 160/100 mmHg. Seek medical advice for severe hypertension (180/120 mmHg or higher).

🏋️Use moderate weights that allow you to do 10-15 repetitions comfortably, avoiding heavy lifting above your head to prevent increasing blood pressure.

💨Breathe correctly during resistance training to prevent sudden increases in blood pressure. Exhale during exertion and inhale during relaxation.

What is the normal blood pressure range?

—A blood pressure reading up to 120/80 mmHg is considered normal. Hypertension is classified as 140/90 mmHg or higher at rest.

Can exercise help lower blood pressure?

—Yes, regular exercise can help reduce blood pressure by 5-10 mmHg. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Can I lift heavy weights if I have high blood pressure?

—No, it's best to avoid heavy lifting. Choose weights that allow you to comfortably perform 10-15 repetitions without straining.

Is it safe to do isometric exercises with high blood pressure?

—No, isometric exercises, such as wall sits or planks, can increase blood pressure. Focus on dynamic movements that keep the blood flowing.

Should I consult a doctor before starting an exercise program for high blood pressure?

—It's always a good idea to consult your doctor before starting any exercise program, especially if you have high blood pressure or other health conditions.

00:19Exercise can help manage high blood pressure and reduce the risk of other health conditions.

02:36High blood pressure is classified as a resting blood pressure of 140/90 mmHg or higher.

06:06Avoid heavy lifting or isometric exercises that increase blood pressure.

07:08Use moderate weights and focus on compound exercises that work multiple muscle groups.

08:08Structure your exercise routine to include both upper and lower body exercises.

09:48Consider other health conditions when planning your exercise program.