Exercise Mythology: Is Exercise Harmful For People With Hypertension?

Significant numbers of people with excess weight suffer from hypertension, an increased blood pressure. Increased blood pressure is defined as hypertension when the resting systolic and diastolic blood pressure exceeds 140/80 mm Hg. Hypertension is becoming one of the most prevalent medical conditions in the world. It is often associated with the increasingly stressful work, changes in lifestyle such as lack of sleep and changes in diet. Medical experts have also come up with a new classification of a “pre-hypertensive” state (systolic pressure is 120-139 mm Hg and diastolic pressure is 120-139 mm Hg) for identifying individuals who are at higher risk of developing hypertension later in life.

It is very common among people suffering from hypertension to avoid physical exercises. They believe that engaging in serious physical activities will lead to further increases in blood pressure and thus jeopardize their health. This is not entirely wrong: many experts feel that people with very high blood pressure should restrict their exercise regime. In one study, 26 individuals, among whom 13 participants had mildly elevated blood pressure (120-139/80-89) and 13 had normal blood pressure (120/80), were subjected to exercises under regular conditions, followed by an activity that affects a part of their nervous system that controls the blood pressure in humans. The results showed that in hypertensive participants, there was an increased nerve activity during exercise which was not the case in participants with normal blood pressure. Also, blood flow and oxygen levels fell more rapidly in the hypertensive group as compared to the normal group.

However, research data also show that even though blood pressure does indeed increase during exercise, physical activity can over time greatly help in significantly reducing the resting blood pressure.

Hypertension And Mode Of Exercise

There have been numerous discussions related to hypertension and exercise. Various aerobic exercise regiments have a significant amount of evidence to their credit for reducing blood pressure levels (systolic by an average of 3.84 mm Hg and diastolic by 2.58 mm Hg, on average). On the other hand, it has been recommended that one should avoid heavy strength training or weight lifting exercises as it may increases systolic blood pressure (the upper limit) substantially. Light to moderate strength training exercises combined with aerobics may increase systolic blood pressure during the training session but it gets reduced after the exercise.

A Chinese study shows that Qigong (a relaxation technique that involves breathing, walking and light exercises) also resulted in reducing the blood pressure levels to a great extent. This attracted the attention of researchers towards investigating the effects of similar forms of exercises and aerobics like Tai Chi, water aerobics, chair aerobics, and light dance.

See Also: What To Expect From High Blood Pressure Medication

Intensity of exercise required for blood pressure levels to come into the normal range also depends upon the fitness level of an individual. A study on pre-hypertensive males (120-139/80-89 mm Hg) and stage 1 hypertension (140-159/90-99 mm Hg) individuals was conducted to investigate this aspect. The participants were assigned to light to moderate exercises. The results demonstrated that the blood pressure reductions from light exercises were more prevalent in less physically fit men whereas, moderate exercises were effective in physically fit men.

Exercise Routine: Right Choice Of Exercise Type Is Important For Individuals With Hypertension

Regardless of your blood pressure measurements, walking is one exercise that can suit anyone. A regular routine of walking is more promising in lowering your blood pressure levels in the long run than performing intense exercises like running.

Initially, start walking at a pace that suits your body. As your fitness level increases, gradually increase your pace as well as distance. An effective program for blood pressure reduction should start with a couple of days per week increasing to five days a week having a combination of walking, light stretches, bicycling, stair stepper, rowing, breathing exercises etc depending upon one’s interests. It is a good practice to record your blood pressure after exercises.

Recent studies show that light aerobic exercises can reduce systolic blood pressure by an average of 11 points and diastolic by 9 points which is enough to bring a slightly elevated blood pressure to the normal range.

Before starting any exercise (whether aerobic or resistance training) routine, remember to:

• Inform your trainer about any medications you are undergoing as some of the drugs can alter blood pressure response to exercise
• Have a proper warm up session so that there are less chances of a sharp and sudden rise in blood pressure
• Have a proper cool down after the exercises to come to the pre-exercise condition thus preventing dizziness, fainting etc
• Do not hold your breath while exercising, especially during resistance training, as it may cause a steep rise in blood pressure
• Opt for moderate exercises and progress very gradually depending upon how your body responds to a particular exercise

A word Of Caution

Although exercise for people with slightly or moderately elevated resting blood pressure levels is quite safe, it is advisable to talk to your doctor about any specific precautions required in your exercise routine. Depending upon your blood pressure levels, your doctor may want to supplement your medication with appropriate medicines and diet changes.

Since exercise may increase blood pressure temporarily, your doctor may even decide to lower the blood pressure with drugs first before starting your physical activity. The doctor may also help in planning the type of exercises that suit you the best. Ensure that you do schedule regular health check-ups. This will not only help your doctor to monitor your health but also to modify your diet and medication accordingly.

Many people don’t realize that they have hypertension until something major happens. It is important to get blood pressure levels checked regularly if one is overweight, obese, have low or no physical activity and suffers from high stress levels. It is also important to monitor blood pressure for those who have higher than normal overall sodium intake or take regularly some medications. The use of certain drugs may result in increasing the overall blood pressure. If left unchecked, blood pressure may get out of control and may lead to heart diseases and strokes.

See Also: Aerobic Exercise Lowers Blood Pressure In Hypertension Sufferers

Apart from that, it is better to pick appropriate moderate activities that you enjoy doing. You may want to make a schedule of different activities on different days of the week. Stick to the exercise routine. The changes in blood pressure do not come immediately - it may take a couple of months for blood pressure levels to decrease. In the meantime, you still can enjoy having a fitter and healthier lifestyle.