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Hypertension: Avoid any of these 5 exercises if you have blood pressure

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.
News
A’Court reserves judgment on Kano LG poll dispute

A special panel of the Court of Appeal sitting in Abuja has reserved judgment in five separate appeals arising from the legal disputes surrounding the conduct of the 2024 local government elections in Kano State.
The appeals stem from two rulings delivered by the Federal High Court in Kano, which, among other declarations, nullified the composition of the Kano State Independent Electoral Commission.
The cases include Appeal No. CA/KN/20/2025, filed by KANSIEC with the Independent National Electoral Commission and four others listed as respondents.
Another, CA/KN/233/2024, was filed by the Kano State House of Assembly and another party, with Aminu Aliyu Tiga and 14 others as respondents.
Appeal CA/KN/290/2024 was brought by the Attorney General of Kano State and six others against the All Progressives Congress and three others.
Additionally, Appeal CA/KN/291/2024 was filed by KANSIEC and eight others, with the Kano State House of Assembly and six others listed as respondents.
In the appeal marked CA/KN/233/2024, the Kano State House of Assembly and another appellant, represented by Chief Adegboyega Awomolo (SAN), urged the appellate court to overturn the judgment of the Federal High Court, which had barred KANSIEC from conducting local government elections.
Awomolo argued that the Federal High Court lacked jurisdiction to entertain the case, noting that the suit filed by Aminu Tiga and the APC was statute-barred at the time of filing.
He also contended that the plaintiffs lacked the legal standing to initiate the case.
Justice Simon Amobeda of the Federal High Court had, on October 22, 2024, restrained KANSIEC from conducting elections in the 44 local government areas of Kano State.
The judge ruled that the electoral commission’s members were card-carrying members of the ruling New Nigeria People’s Party, in breach of Sections 197 and 200 of the 1999 Constitution.
Justice Amobeda further directed INEC not to release the national voters’ register for the purpose of the local government elections in the state.
Additionally, he barred the police, the Department of State Services, and other security agencies from providing support or protection for the polls.
Unhappy with the verdict, the Kano State House of Assembly and other affected parties approached the Court of Appeal, arguing that local government election matters are under the exclusive purview of the state and can only be adjudicated by a Kano State High Court—not the Federal High Court.
After hearing all arguments on Tuesday, the three-member appellate panel led by Justice Georgewill Ekanem announced that judgment had been reserved and would be delivered on a date to be communicated to the parties involved.
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Ondo poly workers commence strike action over unpaid wages

Workers at the Rufus Giwa Polytechnic, Owo, in Ondo State on Tuesday embarked on an indefinite strike over the non-payment of salaries by the Ondo State Government.
The striking workers, who are members of the Non-Academic Staff Union and the Senior Staff Association of Nigeria Polytechnics, staged a peaceful protest on the institution’s campus to express their grievances.
The aggrieved staff revealed they are being owed six months’ salaries and accused the government of failing to implement the national minimum wage.
They carried placards with messages including, “We are hungry, pay our six months’ salaries,” “Mr Governor, please implement our 2025 budget,” and “Acting Rector, please clear our 2022, 2023, and 2024 promotion arrears.”
During the protest, the Chairman of NASU, RUGIPO chapter, Mr. Julius Olugbenga-Aro, and his SSANIP counterpart, Mr. Saka Olokungboye, called on Governor Lucky Aiyedatiwa to urgently address the workers’ demands.
They lamented the hardship faced by their members, saying many are unable to meet basic needs due to the unpaid wages.
Olugbenga-Aro stated, “This protest is to express our frustration over the non-payment of six months’ salary arrears and the failure of the Ondo State Government to implement the national minimum wage for polytechnic staff.”
While acknowledging some of the governor’s developmental efforts at the institution, including the recent approval for the polytechnic’s conversion to a university, the union leaders appealed for more urgent actions.
They urged the state government to approve immediate payment of the outstanding salaries, ensure full implementation of the 2025 institutional budget, and begin payment of the new national minimum wage.
They also warned that failure to act swiftly could result in prolonged disruptions to the academic calendar, further affecting students and the institution at large.
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Court imposes N100m damages penalty on Abuja school over student’s death

A Federal Capital Territory High Court in Abuja on Tuesday awarded the sum of N100m in general damages against Louisville Girls Secondary School, Gwagwalada, for negligence of duty of care which led to the death of a student.
Mr Ifeanyi Ikpeatusim had sued the school for negligence that resulted in the death of his 9-year-old daughter, Kamzie,
In the suit marked CV/1738/18, Ikpeatusim alleged that the school’s failure to provide adequate medical attention after Kamzie who fell ill shortly after her admission and resumption in the school led to her untimely death.
Kamzie, who was admitted as a boarding student in September 2017 became severely ill by October 2 and died a few days later.
Justice Sylvanus Oriji, while delivering judgment in the suit brought before the court after awarding the N100m cost, ordered a 10 per cent interest on the judgment sum from April 8 until full payment.
He also awarded an additional N300,000 as the cost of the suit.
Justice Oriji while pronouncing the decision of the court, held that the evidence presented showed the school and its agents acted negligently by failing to attend promptly and adequately to Kamzie’s medical needs.
“The claimant established his allegations of negligence against the school.
“There is no amount of money that can bring back the child to life,” he stated.
Justice Oriji however acknowledged the fact that one significant outcome of the case was the improvement of the school’s sickbay following the incident.
He noted that the presence of doctors attending to students twice daily was a commendable development.
While the claimant had asked the court to order the school to name one of its structures in Kamzie’s name in her honour, Justice Oriji noted that the improvement in the school’s sickbay was sufficient enough to know the school is making amends from its mistake.
“The court thinks that the improvement in the sickbay, ensuring doctors are available twice daily, is in honour of Kamzie, as part of reforms recommended by her family.
“The claimant should take solace in the fact that Kamzie has been honoured by the school through these improvements.”
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