Exercise is essential for heart health, but the wrong workout can cause your blood pressure to spike in seconds. A fitness expert explains which exercises to avoid with high blood pressure and what to do instead.
High blood pressure, or hypertension, is often called the silent killer because it usually has no clear symptoms, yet it quietly increases the risk of heart disease and stroke. According to the World Health Organization, more than 1 billion adults worldwide have hypertension, making it one of the leading risk factors for death worldwide. Although regular exercise is one of the most effective ways to control blood pressure, not all workouts are safe. Some high-intensity activities can cause sudden spikes, putting strain on the heart. If you have high blood pressure, choosing the right type of exercise becomes just as important as staying active.
What is high blood pressure and why is it important?
Blood pressure measures the force of blood pushing against the artery walls. When it remains consistently high, the heart has to work harder to pump blood, increasing the risk of heart attacks, strokes and kidney problems.
Hypertension often develops due to genetics, obesity, high salt intake, stress, smoking, lack of physical activity, or underlying conditions like diabetes and sleep apnea. As symptoms are rare, regular monitoring is crucial.
Why can certain exercises increase blood pressure?
Although movement is beneficial, some workouts create sudden, intense strain on the cardiovascular system. According to fitness expert Mukul Nagpaul, a rapid increase in heart rate or apnea during exercise can cause a sharp rise in blood pressure, which is risky for people already struggling with hypertension.
A study published in the Journal of Cardiovascular Development and Disease show that certain resistance and isometric exercises can significantly elevate blood pressure during performance.
5 exercises to avoid if you have high blood pressure
1. Heavy weightlifting
Lifting very heavy weights often leads to holding your breath, known as the Valsalva maneuver. This temporarily restricts blood flow and causes a rapid increase in blood pressure. Instead, Nagpaul advises opting for lighter weights with more repetitions.
2. Isometric exercises (Planks, Wall Sits)
Holding a position for a long time keeps the muscles under constant tension. This sustained contraction forces the heart to pump harder, leading to increased pressure levels.
3. High Intensity Interval Training (HIIT)
HIIT involves short bursts of extreme effort. Although effective for fitness, research published in Sports health suggests that sudden intense exercise can significantly increase heart risk in people who are not conditioned to it, especially those with hypertension.
4. Sprint
Sprinting requires immediate and explosive effort. “Sudden cardiovascular load can cause blood pressure to rise quickly,” says Nagpaul, increasing the risk of complications.
5. High-impact dynamic movements
Exercises like burpees and jumping jacks involve quick changes of direction and high impact. These constant adjustments can put strain on the heart and arteries.
Warning signs to watch for during exercise
If you feel dizzy, nauseous, unusually short of breath, have chest pain, or notice an irregular heartbeat, stop immediately. These can signal excessive strain on your heart.
Safer Exercise Options for Hypertension
Moderate-intensity aerobic exercise is generally safer and more effective. Walking, swimming, cycling and gentle yoga promote regular blood circulation without extreme spikes. THE Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate exercise per week. Light strength training with proper breathing technique may also be beneficial.
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The key, as Nagpaul points out, is balance. Exercise should strengthen your heart, not stress it. Always consult your doctor before starting or changing a fitness routine if you have high blood pressure.
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