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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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Abuja stampede: Wike orders free medical treatment for victims
Federal Capital Territory (FCT) Minister, Nyesom Wike has ordered government hospitals to provide free treatment to the people that sustained injuries during a stampede at the Holy Trinity Catholic Church in Maitama, Abuja.
Wike gave the directive in a statement signed by his Senior Special Assistant on Public Communications and New Media, Mr Lere Olayinka, in Abuja on Saturday.
No fewer than 10 people including children lost their lives while 10 others sustained injuries to the stampede, during the distribution of food items to less privileged and the elderly by the church.
The sad incident occurred around 6:30 a.m on Saturday.
Wike said that the FCT Administration would ensure that the injured received adequate medical attention.
The minister, who commiserated with the victims, also directed that henceforth, police permission should be obtained by individuals or organizations planning public distribution of palliatives, either food items or cash.
Describing the incident as “painful”, Wike prayed for the repose of the souls of the lives that were lost and fortitude for their families to bear the irreparable loss.
He commended the Police and other security agencies for their prompt intervention, saying, “the promptness in which security agencies responded to the incident was commendable.”
In a related development, the FCT Emergency Management Department (FEMD), equally commiserated with the victims of the stampede.
The acting Director General of the department, Mr Abdulrahman Mohammed, in a statement said that nine out of the 10 injured persons earlier taken to Maitama District Hospital, have been treated and discharged.
Mohammed also appealed to organisations that intended to give out food items to the less privileged to involve security agencies or FEMD for adequate planning to ensure safety of beneficiaries.
He also advised the use of coupons and segregation of the beneficiaries into groups to avoid crowd and rowdiness that could lead to stampedes.
Similarly, the Police Command in the FCT has ordered organisations, religious bodies, groups, or individuals to notify the police when planning public events, charitable activities, or large gatherings in the territory.
In a statement by the Police Public Relations Officer in the FCT, SP Josephine Adeh, said that the notification was to enable the police to deploy adequate security measures for public safety.
According to her, failure to comply with the directive will result in the organisers being held liable for any incident or loss of life resulting from negligence
Meanwhile, the Nigeria Police Force has issued a warning against the unorganised distribution of palliatives and funfairs, which have led to stampedes and fatalities among vulnerable citizens.
The Force Public Relations Officer, ACP Olumuyiwa Adejobi, gave the warning during a media briefing on Saturday in Abuja.
Adejobi explained that the warning came in response to the increasing number of stampedes resulting in injuries and deaths, particularly during palliative distributions.
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Just in: Albanian govt bans TikTok
Albanian Prime Minister Edi Rama has announced his government’s intention to ban TikTok for at least one year starting from January following the death of a schoolboy last month that further fueled fears about the influence of the short video-sharing platform on children.
“We are going to close it for a year, and we are going to start rolling out programs that will serve the education of students and help parents follow their children’s journey,” Mr Rama said during a meeting with teachers, parents and psychologists in Albania’s capital Tirana on Saturday.
Discussions around the negative impact of social media on children were further amplified a couple of weeks ago after a 14-year-old school was killed and another injured in a fight near a school in southern Tirana, with reports suggesting the confrontation began on social media.
“In China, TikTok promotes how students can take courses, how to protect nature, how to keep traditions, but on the TikTok outside China, we see only scum and mud. Why do we need this?” Mr Rama said.
He described TikTok as “the thug of the neighbourhood.”
This is the latest setback in TikTok’s moves to redeem its reputation over threats to national security and harmful influences on children in many countries.
The company said it is seeking urgent clarifications from the Albanian government about the proposed ban.
According to the BBC, TikTok said it found no evidence that the suspect who stabbed the 14-year-old boy or the victim himself had TikTok accounts.
TikTok is already banned in India, Iran, Nepal, Afghanistan and Somalia, with the U.S. moving to join the list after Congress passed a bill to ban the app in the country if its Chinese parent company, ByteDance, does not sell the platform by January 19 on national security grounds.
The U.S. Supreme Court has agreed to hear last-minute legal arguments from TikTok as to why it should not be banned or sold, with a hearing scheduled for January 10.
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Hunger! Anger as over 75 Nigerians die in Stampede while struggling for food
No fewer than 75 Nigerians seeking alms tragically lost their lives in stampedes over the past four days, sparking widespread anger across the Nigeria.
Amid the ongoing economic difficulties facing the population, almsgiving events have attracted large crowds, often resulting in fatal stampedes.
In the past four days alone, three separate stampedes have occurred during food and item distributions organized by individuals, groups, and religious organizations.
40 Children Die in Ibadan Funfair Tragedy
A tragic incident occurred on Wednesday, December 18, at the Islamic High School in Bashorun, Ibadan, where about 40 children lost their lives in a stampede at a funfair organized by Prophetess Naomi Shikemi, former wife of the Ooni of Ife. The Oyo State Police reported recovering 35 bodies at the scene, with six others severely injured and hospitalized. However, the death toll rose to 40 by December 20 as more victims succumbed to their injuries. Naomi and several event sponsors were arrested as the police began investigating the cause of the tragedy.
More Than 20 Dead in Anambra Rice Distribution Stampede
In Okija, Anambra State, a stampede at a rice distribution event organized by the Obijackson Foundation resulted in the deaths of at least 20 people on December 21. The large turnout and desperate scramble for the rice caused the tragedy. Several others remain critically injured.
The Federal Capital Territory was also affected by a stampede on Saturday, December 21, at the Holy Trinity Catholic Church in Maitama, where about 15 alms seekers were killed during a food distribution. According to the police, 10 bodies were recovered, including four children and six adults. However, witnesses reported more casualties. The incident occurred when the crowd exceeded expectations, and the organizers lost control of the situation.
Public Outcry and Criticism of Tinubu’s Government
The series of tragedies have prompted widespread criticism of President Bola Tinubu’s government, with many attributing the incidents to the worsening economic conditions in the country.
Human rights activist Omoyele Sowore declared that these events reflect the deep crisis Nigeria is facing under the current administration. He argued that the economic hardships have exacerbated the struggles of ordinary Nigerians.
Aisha Yesufu: Tinubu is Responsible
Aisha Yesufu, a prominent socio-political activist, expressed her dismay at the incidents, accusing President Tinubu of creating a situation where such tragedies have become commonplace. She criticized the administration for turning Nigeria into a “massive grave.”
Ezekwesili and Obi: Economic Crisis at the Heart of the Tragedies
Former Education Minister Obiageli Ezekwesili also highlighted the economic distress in Nigeria, stating that these stampedes reflect the devastating food poverty affecting many Nigerians. Similarly, former presidential candidate Peter Obi lamented the country’s inability to feed its people despite its abundant resources, attributing the tragedy to poor leadership.
Osita Okechukwu, an APC founding member, urged the nation to focus on empathy rather than blame. He emphasized the need for urgent reforms to address the country’s economic challenges and put the needs of the people at the center of policy decisions.
Police Warning on Charitable Events in the FCT
The FCT Police Command issued a warning, stating that any organization or individual planning charitable events in the capital must notify the police in advance to ensure adequate security measures. Failure to do so could lead to liability for any resulting harm or loss of life.
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