Hypertension or high blood pressure, a condition earlier seen mostly in the aged, is now quite prevalent among the middle-aged and the young too, with lifestyle often being cited as one of the culprits. According to the National Family Health Survey-5, about 21% females and 24% males above the age of 15 in India suffer from hypertension.
You can control hypertension through exercise for sure. However, caution should be exercised, especially if you are engaging in a rigorous workout routine.
There are many paths to control hypertension. But while a regular fitness routine is important, it is just one among many essential steps (which also include eating a balanced diet and maintaining a healthy bodyweight).
And workouts come with a caveat.
Since exercise involves a rise in heart rate, experts say those suffering from hypertension should refrain from high-intensity weight-training exercises and focus on moderate or light aerobic activity which strengthens the cardiovascular system. This will help them get their blood pressure under control.
Importance of hypertension assessment
According to the 2015 research paper Exercise and cardiovascular risk in patients with hypertension, people with uncontrolled severe hypertension should go for a clinical evaluation prior to starting a training routine. The heart may be particularly vulnerable to damage through overtraining as a high exercise volume is associated with adverse cardiovascular remodelling (especially atrial enlargement and left ventricular hypertrophy), it states.
“For those who suffer from hypertension, it is important that an assessment of their condition is done at an early stage before they start any physical activity,” says Dr J Satyanarayana, a senior general physician at Kamineni Hospitals, Hyderabad. “Now if a person’s blood pressure is high then it is always advisable to get it under control with drug therapy before starting a fitness routine. We need to be sure that the person’s blood pressure has been controlled.”
It is important for gym trainers or other sports coaches to ask for a doctor’s clearance for those who are above 40 or are under treatment for hypertension. A training routine for such a person should be designed based on the physician’s advice.
Aerobic exercises for those with hypertension
People with high blood pressure can perform aerobic exercises like swimming, walking, running or cycling.
But weight training should ideally be avoided until the BP is under control. Also, the intensity of aerobic exercises should be kept at moderate or light levels till the blood pressure touches the normal range. Constant monitoring of BP is important too.
“If someone is already under treatment for hypertension, then it is not safe to go for weight-training exercises,” says Dr Satyanarayana. “Those who have an irregular heartbeat should not do anything other than the normal aerobic exercise.”
A duration of 20-30 minutes is ideal for any moderate aerobic activity. Once the blood pressure is under control, the intensity can be gradually increased under expert supervision. Light weight training with proper precautions can also be performed once the BP is normal.
“It is important that a patient regularly checks the blood pressure even at home to be aware of any spike in the heart rate so that its adverse effects can be avoided,” says Dr Satyanarayana.
Lifestyle changes to control hypertension
Lifestyle changes that can be incorporated before starting an exercise routine include changing food habits, avoiding smoking, controlling diabetes and obesity, keeping a tab on the intake of salt and maintaining a healthy sleep cycle.
When starting a weight-training schedule, the emphasis should also be on sticking to the right breathing technique since it directly affects the heart rate. Proper hydration is another important variable as it helps maintain the body’s sodium level.
Takeaways
- Before starting any physical activity, it is important for people with hypertension to get their blood pressure under control.
- Those with high blood pressure can perform aerobic exercises such as cycling, running, walking or swimming, but should keep the intensity light.
- Mild weight-training exercises can be done under an expert’s supervision after the blood pressure is brought under control.