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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.
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Davido’s father, Adedeji narrates how govt officials want to frustrate his power plant project
Adedeji Adeleke, the father of the award-winning superstar, David, popularly called Davido, has revealed what he went through securing the environmental permit for his power plant worth over $2 billion.
The billionaire industrialist disclosed this while speaking as a Layperson from the West-Central Africa Division during the Seventh Day Adventist General Conference Annual Council on Tuesday, which was held in Maryland, United States of America.
While sharing his experience as a Baptist member, Adeleke recounted how he ran into bottlenecks with ‘difficult government officials’, with a particular official saying to him that the project would never ‘see the light of day’.
He said he went on his knees and prayed to God because he did not want to accept the government official’s statement as the final say for his company, Pacific Energy which was closely working with Chinese engineering companies for the construction and design of the power projects.
“I am a businessman in Nigeria. I’m into the electricity business. I own a power plant, I generate about 15 per cent of the electricity needs for Nigeria. I have Chinese engineering companies that work for me. I’m building the biggest power plant in Nigeria that will be completed in January 2025. It is a 1,250-megawatt power plant.
“During the course of the design and getting the permit, we ran into difficult government officials. For environmental reasons, our permit was denied, and the particular government officials that I held a meeting with told me to my face that my project would never see the light of the day. But while he was saying that, I was saying in my mind that this guy is talking as if he is God. I was saying in my mind that God should listen to him; Because he is not God, whatever he is saying is null and void.”
“So I left, disappointed and I told my Chinese friends that unfortunately we have difficulty and this project is going to stall. Meanwhile, the project is worth about $2 billion. In the process, a lot of money had already gone into the design and preliminaries. Before we get to the stage where we would need a permit and then break ground. So my Chinese friend was worried because the Afrexim Bank of China was involved so that meant bankruptcy for him. I told him not to worry,” he said.
Adeleke further stressed that his Chinese friend had to travel down to Nigeria to discuss a way out because he never believed that prayer was enough to get the project done, noting that it did as the then Minister of Power granted the approval because he saw that the project was a brilliant one.
Recall that Adeleke had earlier spoken about this power project while delivering a lecture note at the 9th graduation ceremony of Adeleke University, Ede, Osun State in July 2023
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Yoruba Nation: Stop intimidating British High Commissioner, Igboho cautions FG
Yoruba nation agitator, Sunday Adeyemo, otherwise known as Sunday Igboho, has warned the Federal Government against intimidating the British High Commissioner to Nigeria, Richard Montgomery, over his recent petition on the Yoruba nation.
Recall Igboho had, on Saturday, submitted a 25-page petition to the office of UK Prime Minister, Keir Starmer, at 10 Downing Street, London, pushing for the recognition of a sovereign Yoruba nation.
In a statement personally signed by Igboho and made available to newsmen on Wednesday, the activist described the reported summoning of Montgomery by the Nigerian government as unnecessary, labelling it an attempt to pressure the diplomat.
He insisted that such moves would not derail the ongoing push for a Yoruba nation.
The statement read, “The British government colonised Nigeria, and we are well within our rights to submit a petition to them regarding our demand for a sovereign Yoruba nation. Nigeria gained independence on October 1, 1960, from the British government, but the amalgamation of the Northern and Southern protectorates in 1914 was a decision made by the British.”
Igboho argued that Yoruba people have a constitutional right to demand secession 100 years after the amalgamation, calling the union a “marriage of inconvenience.”
“The main reason we submitted our letter to the UK government is to have them serve as a witness before the United Nations whenever the issue of the Yoruba nation is brought up at an international level,” the statement continued.
He added that the standard response time for such official letters is around two weeks, suggesting that Prime Minister Starmer might not have even read the petition yet.
However, Igboho reassured the Yoruba people that the intimidation tactics of the Nigerian government would not deter the movement.
The statement added, “We remain committed to peaceful, non-violent, and legitimate methods of ensuring the birth of a Yoruba nation. Our people should stay calm and resolute, confident in our collective struggle for emancipation so that we can harness our great potential in a vibrant Yoruba nation once it is created out of the current Nigerian contraption.”
Igboho further stated that the summoning of Montgomery in Abuja would not halt the campaign, adding that he would not hesitate to rally global support for the cause.
“We will continue to seek international backing and bring our agenda before the global community,” the statement concluded.
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