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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?

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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?

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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.

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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.

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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.

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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.

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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

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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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PHOTOS: Glamour as dignitaries, royals attend Alaafin’s coronation

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By Kayode Sanni-Arewa

Dignitaries from across the nation gathered at Olivet Baptist High School, Oyo, on Saturday to witness the coronation of the 46th Alaafin of Oyo, Oba Abimbola Owoade

The historic event drew a distinguished crowd, including President Bola Tinubu, represented by the Minister of Power, Chief Adebayo Adelabu; the Governor of Oyo State, Seyi Makinde; former Deputy Governor, Ambassador Taofeek Arapaja; Speaker of the Oyo State House of Assembly, Rt. Hon.Debo Ogundoyin; and Senator Yunus Akintunde, representing Oyo South, among other notable figures.

Alaafin of Oyo, Oba Abimbola Owoade I and his Wife Abiwumi Owoade.
Royalty was richly represented as well, with the presence of revered monarchs such as the Ooni of Ife, Oba Adeyeye Ogunwusi; the Soun of Ogbomoso, Oba Ghandi Olaoye; and the Oluwo of Iwo, Oba Abdulrosheed Akanbi, adding grandeur and cultural depth to the occasion.

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Passengers Escape Death By Whiskers As Bus Burst Into Flames In Lagos

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The driver and conductor of a BRT bus have fled for their lives, abandoning passengers to their fate, as a BRT bus caught fire at Maryland, Lagos State, on Saturday morning.

Our correspondent, who was at the scene of the incident, said that the vehicle departed from Ikorodu en route to CMS when the sad incident occurred.

As of the time this report was filed, emergency responders, including officers of the Nigeria Police Force, the Lagos State Traffic Management Authority (LASTMA), fire services, and local security personnel, arrived at the scene to contain the blaze.

Firefighters at the scene.
One of the passengers on the bus told our correspondent the fire started as smoke from the driver’s side.

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According to her, the passengers initially thought the smoke emanated from other buses; however, the slight smoke soon worsened, immediately sending them into panic mode.

“As soon as we saw that the smoke grew bigger, we immediately rushed off the bus before the fire ignited”, she said, adding that none of the passengers sustained any injury.

She added that the driver fled the scene immediately after the fire started.

“The driver and the conductor ran away. They didn’t even wait to see what would happen to us.

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“Definitely, they knew what happened. They knew the bus was bad before putting it on the road and risking our lives,” she alleged.

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VOA Halts Operations In Nigeria, Others Over President Trump

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The United States-funded Voice of America (VOA) has gone off air in Nigeria, Ghana, Niger, and several other African countries after President Donald Trump cut financial support to the global broadcaster.

The shutdown, first noticed by millions of listeners in northern Nigeria, sparked panic when music began playing in place of scheduled broadcasts, a haunting reminder in the region of military coups or political takeovers.

“People started calling in, worried that there had been a coup in America,” Babangida Jibrin, a journalist who worked with VOA’s now-defunct Hausa-language service was quoted by Daily Trust.

The station’s abrupt disappearance from the airwaves last month left stunned reporters scrambling to explain what had happened to their loyal audience.

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VOA’s Hausa service, a lifeline for millions of listeners in rural and conflict-prone areas of Nigeria, Ghana, Cameroon, and Niger, had become a trusted source of international and regional news, especially in places where local media is either censored, inaccessible, or compromised by state influence.

With internet access unreliable or non-existent in these regions, shortwave and radio broadcasts like VOA filled a crucial void.

“People are now cut off from the world, especially from critical international news,” lamented Moussa Jaharou, a listener from southern Niger.

He described the shutdown as a “deliberate silencing of the poor.”

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Founded during World War II to counter Nazi propaganda, VOA later became a major player in Cold War-era broadcasting, offering an American perspective against Soviet disinformation.

Over the decades, it evolved into a beacon of credible journalism worldwide, particularly in authoritarian regions where press freedom is under attack.

In northern Nigeria, where insurgency, banditry, and government corruption are everyday realities, VOA Hausa provided in-depth, unbiased coverage that is often missing in local media.

Its disappearance has now left a gaping hole in a media landscape already struggling with state repression and misinformation.

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Critics blame Trump’s ideological war on independent institutions and his administration’s push to dismantle U.S.-backed international media.

The US president slashed VOA’s funding as part of a broader effort to bring the outlet under tighter political control, effectively killing off several regional language services.

It was also reported that over 1,100 “Hands Off!” protests and meetings were scheduled to take place across all 50 states in the U.S. on Saturday.

This was in response to the significant cuts to the federal workforce, reportedly overseen by Trump adviser and Tesla CEO Elon Musk.

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These nationwide demonstrations aim to voice opposition to the dramatic reductions in the federal workforce, which organisers believe are part of a broader effort to dismantle public services, including Social Security, Medicaid, and public education.

The protests are being organised by a coalition of over 150 organisations, including Planned Parenthood Action Fund, Service Employees International Union, and the American Civil Liberties Union, according to Yahoo News.

“Donald Trump and Elon Musk think this country belongs to them,” the organisers say on their website. “They’re taking everything they can get their hands on, and daring the world to stop them.”

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