What exercises should you not do if you have high blood pressure?
Hypertension is a common chronic disease. Appropriate exercise can help control blood pressure, but not all exercises are suitable for patients with hypertension. Wrong exercise methods may aggravate the condition and even cause danger. This article will combine the hot health topics on the Internet in the past 10 days to sort out what exercises should be avoided by patients with hypertension and provide scientific advice.
1. High-risk exercises that patients with hypertension should avoid
The following exercises may cause blood pressure to rise suddenly due to excessive intensity or strenuous movements. Patients with hypertension should choose carefully or avoid them completely:
| exercise type | Potential risks | Alternative suggestions |
|---|---|---|
| High Intensity Interval Training (HIIT) | Blood pressure rises sharply in a short period of time, increasing cardiovascular and cerebrovascular burden | Switch to low- to moderate-intensity aerobic exercise (such as brisk walking) |
| Weightlifting/strength training (heavy weights) | Holding your breath and exerting force can easily cause blood pressure to spike | Choose resistance training with light weight and multiple reps |
| Quick push-ups/sit-ups | If the head is lower than the heart, it may cause dizziness | Change to plank (keep body level) |
| Competitive ball games (such as basketball, football) | Intense confrontation and great mood swings | Choose soothing exercises like Tai Chi or yoga |
| Bikram yoga or post-sauna exercise | High temperature environment can easily lead to dehydration and blood pressure fluctuations | Stretching exercises at room temperature |
2. Hot health topics: Scientific basis for high blood pressure exercise
Recently, a study published in the medical journal "The Lancet" pointed out that patients with high blood pressure need to pay special attention to exercise"Heart rate safety range"(Usually 50%-70% of maximum heart rate). The following are blood pressure-related data that netizens have been hotly discussing in the past 10 days:
| keywords | Search popularity (index) | Related risk warning |
|---|---|---|
| Hypertension + sudden death due to exercise | ↑85% | Sudden strenuous exercise is the main trigger |
| Antihypertensive drugs + exercise time | ↑62% | Avoid high-intensity exercise within 1 hour after taking the medicine |
| Morning blood pressure peak | ↑78% | It is recommended that it is safer to exercise in the afternoon or evening |
3. Suggestions for safe exercise
1.Monitor blood pressure before exercise: If resting blood pressure exceeds 160/100 mmHg, you should suspend exercise and consult a doctor.
2.Low-impact exercise preferred: Such as swimming, cycling (at a steady speed), walking, etc.
3.Avoid "Valsalva maneuvers"(hold your breath while exerting force) and maintain your natural breathing rhythm.
4.Relax after exercise: Walk slowly for 5-10 minutes at the end to avoid a sudden drop in blood pressure.
4. The latest opinions of experts
The 2024 guidelines of the Chinese Hypertension Alliance emphasize that patients with hypertension should follow the exercise"FITT principle"(frequency, intensity, time, type), at least 150 minutes of moderate to low intensity exercise per week, no more than 60 minutes in a single session.
Summary: Patients with hypertension need to choose exercise methods based on individual conditions and avoid strenuous, confrontational or breath-holding exercises. Only scientific exercise combined with medical advice management can effectively control stress and reduce risks.
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