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Hypertension: Avoid any of these 5 exercises if you have blood pressure
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Dealing with high blood pressure can feel like a constant battle. Do you ever wonder if your workout routine could be making it worse? Many focus on diet, which is crucial, but what about exercise? While staying active is key to better health, not all exercises are safe for those with hypertension. Some can cause sudden spikes in blood pressure, putting extra strain on the heart. You have to be careful about the exercises you do with high blood pressure.
Some exercises to avoid with high blood pressure include heavy weightlifting, sprinting, and intense high-intensity interval training (HIIT). These activities increase heart rate and blood pressure too quickly, posing dangerous health risks.
Instead, you should perform moderate, steady activities like walking, swimming, or yoga.
What is high blood pressure?
High blood pressure or hypertension occurs when the force of blood against your artery walls is too high. This makes your heart work harder, which can lead to serious health problems over time, such as heart disease or stroke.
According to the World Health Organization, hypertension affects over one billion adults globally or one in four adults aged between 30 and 79. It is the leading risk factor for death worldwide and accounts for about half of all deaths related to heart disease and stroke.
Blood pressure is measured with two numbers: systolic (the pressure during heartbeats) and diastolic (the pressure when the heart is at rest). Hypertension is diagnosed if either of these numbers is too high.
What are the symptoms of high blood pressure?
High blood pressure is often called the silent killer because it typically shows no symptoms. However, in severe cases or sudden spikes, certain symptoms may appear. Common symptoms include:
Dizziness
Heart palpitations
Nausea and vomiting
Headaches
Chest pain
Some people might even notice blood spots in the eyes, known as subconjunctival hemorrhage.
Other signs can include shortness of breath, blurred vision, fatigue, and confusion. In rare cases, high blood pressure can cause nosebleeds. It is important to remember that some people with high blood pressure feel fine, so regular check-ups are key to diagnosing it and starting treatment to manage it.
What causes high blood pressure?
High blood pressure can develop due to several causes, often a mix of genetic and lifestyle factors. Here are some common causes of high BP:
Genetics play a role, as family history can increase the risk of developing hypertension.
Lifestyle choices like a poor diet, especially high in salt, processed foods, or unhealthy fats, can lead to hypertension.
Age is another key factor—blood pressure tends to rise as we grow older.
Obesity is a major cause of hypertension, as extra body weight forces the heart to work harder to pump blood.
Lack of physical activity and excessive alcohol consumption also contribute to high blood pressure.
Smoking damages the blood vessels, increasing pressure in the arteries.
Chronic stress can also temporarily increase blood pressure, and over time, it may contribute to long-term hypertension.
Medications like birth control pills or overuse of pain relievers can also raise blood pressure.
Certain underlying medical conditions, such as kidney disease, sleep apnea, and thyroid problems, can lead to secondary hypertension. In some cases, conditions like diabetes or high cholesterol can worsen the risk.
High blood pressure can cause several health complications.
The Centers for Disease Control and Prevention (CDC) advises individuals to aim for 150 minutes of moderate-intensity exercise each week, which breaks down to about 30 minutes a day, five days a week.
They also recommend incorporating resistance training on two days per week. However, if you have high blood pressure or heart disease, it is crucial to consult your doctor before starting any workout routine. While exercise is typically beneficial for lowering blood pressure, certain types of workouts can place excessive strain on the heart.
Here are five exercises you should steer clear of if you have high blood pressure:
1. Heavy weightlifting
Lifting heavy weights can cause a rapid spike in blood pressure. When you lift something too heavy, your body naturally holds its breath, a phenomenon called the Valsalva maneuver. This temporarily restricts blood flow, leading to dangerous surges in pressure, which could be risky for anyone with hypertension, as per a study published in the Journal of Cardiovascular Development and Disease. If you still want to incorporate weightlifting into your routine, choose lighter weights only for a safer yet effective workout.
2. Isometric exercises
Isometric exercises, like planks or wall sits, involve holding a position for an extended period. This might sound harmless, but it puts your muscles under constant tension, which can significantly increase your blood pressure during the exercise. Sustained muscle contraction can force the heart to work harder, leading to an unhealthy rise in blood pressure, revealed a study published in the Journal of Cardiovascular Development and Disease. Instead, choose aerobic exercises such as cycling, swimming, etc. that allow for movement but does not put too much strain on your body.
3. High-intensity interval training (HIIT)
HIIT workouts involve alternating between short, intense bursts of activity and rest. While this type of training is known for its cardiovascular benefits, the extreme intensity can cause blood pressure to spike during the workout. In fact, for patients who lead a sedentary lifestyle and not used to HIIT exercises, HIIT can sharply increase the risk of sudden cardiac death or acute myocardial infarctions, according to a study published in Sports Health. Instead, focus on lower-intensity cardio exercises like walking or swimming to improve your heart health.
4. Intense sprinting
Like HIIT, sprinting places sudden and high demands on your cardiovascular system. When you sprint, your heart rate skyrockets, and with it, your blood pressure levels. “The rapid and intense effort forces the heart to pump blood quickly, increasing pressure in the arteries. For someone with high blood pressure, this can increase the risk of heart complications,” explains fitness expert Mukul Nagpaul. Stick to aerobic or cardio activities like jogging or brisk walking.
5. Dynamic exercises
Dynamic exercises are activities that involve quick movements and changes in direction, such as burpees or jumping jacks. These types of exercises can cause sudden fluctuations in blood pressure. “Your heart is constantly adjusting to the changing demands, which can be particularly strenuous for someone with hypertension,” says Nagpaul. Rather than dynamic, high-impact activities, you can do moderate-intensity exercises like cycling or yoga, which offer several benefits to your heart health.
Some other physical activities to avoid with high BP
In addition to exercise, certain physical activities are also risky for those with high blood pressure. These activities can push your cardiovascular system beyond its safe limits, so it is always best to avoid them.
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FG announces New Framework to Reintegrate Repentant Terrorists, Bandits
The Federal Government has introduced a new operational framework aimed at strengthening the disarmament, demobilisation and reintegration (DDR) of former terrorists, bandits and other individuals who have renounced armed violence across Nigeria.
The initiative, unveiled through the National Counter Terrorism Centre (NCTC) under the Office of the National Security Adviser (ONSA), is designed to improve coordination among government agencies and ensure a more structured approach to rehabilitating ex-combatants while promoting lasting peace in conflict-affected communities.
The National Coordinator of the NCTC, Major General Adamu Laka, disclosed this on Monday during the National Validation Workshop on the Standard Operating Procedures (SOPs) for Disarmament, Demobilisation and Reintegration held in Abuja.
According to Laka, the newly developed procedures will guide the implementation of the DDR programme at the federal level and in the pilot states of Kaduna, Katsina and Zamfara.
He explained that the initiative forms part of the Federal Government’s broader strategy to tackle insecurity through a combination of military operations and non-military interventions aimed at addressing the root causes of violent extremism.
Laka said the Standard Operating Procedures were developed to ensure that the government’s reintegration programme is implemented in a coordinated, transparent and effective manner.
He noted that the guidelines provide practical direction for ministries, security agencies, civil institutions and other organisations involved in identifying, processing, rehabilitating and reintegrating individuals who have abandoned violence.
According to him, the framework clearly outlines the responsibilities of participating institutions, promotes accountability and strengthens collaboration among stakeholders, while eliminating overlaps in responsibilities.
The NCTC coordinator observed that although Nigeria already has a National DDR Framework, there was a need for detailed operational guidelines to translate policy objectives into practical actions.
“Recognising that a policy framework alone is insufficient to guide implementation, the NCTC and its partners subsequently developed a comprehensive set of Standard Operating Procedures to translate the strategic objectives of the National DDR Framework into practical guidance for implementing institutions,” Laka said.
He explained that the SOPs establish uniform standards for implementing the programme nationwide while clearly defining the roles and responsibilities of each participating agency.
Laka disclosed that the framework was developed after extensive consultations with security agencies, government institutions, peacebuilding organisations and other relevant stakeholders.
According to him, the procedures draw from Nigeria’s previous experiences, international best practices and the country’s unique security realities.
“These Standard Operating Procedures have been developed through extensive consultations and draw upon national experiences, international best practices, and the unique realities of the Nigerian context,” he added.
He noted that the consultations considered the experiences of communities affected by terrorism and banditry as well as lessons learned from similar rehabilitation programmes in other countries.
The Federal Government selected Kaduna, Katsina and Zamfara as pilot states for the implementation of the new framework due to the prolonged security challenges confronting the North-West region.
The three states have witnessed repeated attacks by terrorists, bandits and kidnappers, resulting in numerous deaths, displacement of residents and disruption of economic and social activities.
Officials said the pilot phase would enable the government to evaluate the effectiveness of the guidelines, identify implementation gaps and make necessary adjustments before extending the programme to other parts of the country.
Laka stressed that the initiative reflects the government’s belief that military operations alone cannot permanently resolve Nigeria’s security challenges.
He said effective disarmament, rehabilitation and reintegration programmes would help reduce the likelihood of former fighters returning to violent groups while also supporting reconciliation and the recovery of communities devastated by years of conflict.
The NCTC coordinator, however, emphasised that the success of the programme would depend on effective collaboration among government institutions, security agencies, traditional rulers, community leaders, civil society organisations and other stakeholders.
He reaffirmed the Federal Government’s commitment to implementing comprehensive strategies aimed at restoring peace, enhancing public safety and rebuilding communities affected by terrorism, banditry and other forms of armed violence.
News
Court verdict will not affect our candidates primaries elections-ADC
…to challenge judgement
The African Democratic Congress (ADC) has promised its members and supporters that the Court of Appeal verdict on the party’s congresses will not invalidate its primary elections or the candidates who emerged from them.
This was contained in a statement issued on Monday by the party’s National Publicity Secretary, Mallam Bolaji Abdullahi, the ADC said the judgment only relates to the election of its ward, local government and state executive committees and has no impact on the direct primaries conducted by the party.
“The African Democratic Congress (ADC) notes the judgment delivered by the Court of Appeal in Abuja on Monday in a matter relating to party congresses for the election of ward, local government and state executive committees of the party,” the statement read.
The party stressed that the ruling does not invalidate the emergence of its candidates at any level.
“We wish to assure members of the party and the general public that this judgment has no effect whatsoever on the direct primaries through which the party’s candidates have emerged at all levels,” it said.
The ADC also disclosed that it had begun the process of challenging the judgment at a higher court, insisting that it disagrees with the decision.
“The party has already commenced the process of appealing the judgment, which we respectfully disagree with and consider to be legally unsustainable,” the statement added.
The party further said it took note of the dissenting judgment delivered by the presiding justice, describing it as more consistent with its position and the law.
We also note the dissenting judgment of the presiding Justice, which, in our view, more accurately reflects the settled position of the law and the party’s position,” it stated.
The ADC appealed to its members and supporters across the country to remain calm and focused despite the court ruling.
“We urge all party members and the millions of our supporters to remain calm, confident and focused,” the statement said.
The party said it would continue to pursue its goal of offering Nigerians a credible alternative through constitutional and lawful means.
“The African Democratic Congress remains committed to the task of providing Nigerians with a credible alternative and will continue to pursue that mission in accordance with the Constitution and the rule of law,” .
News
Orire: Nigerian Army gives reasons why drones could not locate kidnappers
The Nigerian Army has given reasons why drones deployed during the rescue operation for abducted pupils, teachers and other victims in Oriire Local Government Area of Oyo State were unable to effectively track the kidnappers.
Speaking during the formal handover of the rescued victims to the Oyo State Government, the General Officer Commanding (GOC) 2 Division, Nigerian Army, said the operation was particularly difficult due to the challenging terrain within the forest where the victims were held.
The GOC disclosed that after the initial operation, troops continued to pursue the abductors using intelligence and advanced surveillance technology. However, the kidnappers had moved deeper into the dense forest, making it increasingly difficult to locate them.
According to him, the military deployed drones and other technological assets to support the search, but the thick forest canopy significantly reduced the effectiveness of aerial surveillance.
He explained that the dense vegetation concealed the kidnappers beneath the trees, preventing drones from detecting their exact location.
Despite the setback, the GOC said troops maintained sustained pressure on the abductors through coordinated intelligence-driven operations, which eventually forced a breakthrough that led to the successful rescue of the victims.
He reiterated the Nigerian Army’s commitment to working with other security agencies to combat kidnapping and restore safety across Oyo State and the country.
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