In India, hypertension is one of the most common problems with the heart. Because of hypertension, our blood pressure goes up too much. Over time, having high blood pressure can also make a person more likely to get other long-term heart diseases.
People have thought that working out can help lower high blood pressure. But working out when you have high blood pressure could be bad for your body. In this article, we talk about how to work exercise into your daily life if you have high blood pressure.
If you have high blood pressure, follow these guidelines for working out:
1. Warm-up
If you have a heart condition and want to work out, you need to be warm. Moves that are sudden and extreme can hurt your health. Warm-up exercises help keep your blood pressure in check before you work out.
2. Cool down
As important as it is to warm up, it is also important to cool down. Activities to cool down are the exercises we do after a workout. When we w
ork out, our hearts beat faster and our blood pressure goes up. Exercises that help us cool down help bring our heart rate and blood pressure back to normal levels over time.
3. Stay consistent
Heart patients who want to work out need to be consistent. Consistency makes sure that your body is used to working out and that it has become a habit. If you don’t work out regularly, it might be hard to build up the intensity of your workouts in a healthy way.
4. Incorporate cardio
People with high blood pressure may want to avoid cardio exercises because they make the heart beat faster. But cardio exercises are good for the health of our hearts. Even so, when doing cardio, you should slowly increase the intensity of your workouts.
5. Stretch
Stretching helps us slowly get stronger, just like warm-up and cool-down exercises do. Stretching during the day could also be good for your overall health, including if you have high blood pressure.
6. Take a break if needed
The best way to make your workouts harder is to push yourself every day. But you need to know how to read the signs your body gives you and act on them. If you feel dizzy or lightheaded, or if you have pain or pressure in your neck, jaw, arm, or shoulder, you should stop right away.
7. Try swimming
For people with high blood pressure, swimming is one of the best ways to work out. Swimming is a low-intensity workout that has a lot of impact. If you have high blood pressure, you need to keep your weight at a healthy level. To do the same, you need to do fat-burning activities like swimming.
8. Weight training
Weight training is another low-intensity workout that works well. Weight training doesn’t raise your heart rate or blood pressure like cardio does. This makes it easier and more comfortable for people with high blood pressure to work out.
9. Try sitting exercises
If you are overweight and want to lose weight, here are some things you can do. Exercises you can do while sitting are a great way to start working out. There are many good exercises that you can do while sitting, and some of them might even help lower your blood pressure.
In the end, working out can help lower your high blood pressure by a lot. But high blood pressure can make it hard to work out. When you’re working out, you need to take corrective steps and talk to your body. If you have high blood pressure, the best way to work out is to take breaks and build up the intensity slowly.
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