High blood pressure, or hypertension, is a common health concern affecting millions worldwide.
According to the World Health Organization, an estimated 1.28 billion adults aged 30-79 years have hypertension globally. While it might seem counterintuitive, exercise can actually be beneficial for those with high blood pressure. However, it’s crucial to approach physical activity with caution and under medical guidance.
A cardiologist at Twins Clinic and Hospital in Warri, Dr. Anthony Kweki, states, “Regular exercise is one of the best ways to manage high blood pressure naturally. It helps strengthen your heart, lower stress levels, and improve overall cardiovascular health.”
Benefits of exercise for hypertension
According to the American Heart Association, regular physical activity can lower blood pressure by 5 to 8 mm Hg. Dr. Kweki explains, “Even moderate exercise, like brisk walking for 30 minutes a day, can make a significant difference in managing hypertension, especially for our patients here in Warri.”
Exercise can help:
• Strengthen the heart muscle
• Improve blood flow
• Reduce stress and anxiety
• Aid in weight management
• Lower the risk of other cardiovascular diseases
Types of exercises recommended
Dr. Kweki recommends a combination of aerobic exercises and strength training for individuals with high blood pressure. “Aerobic exercises like walking, swimming, or cycling are excellent for cardiovascular health. Strength training, when done correctly, can also be beneficial,” he says.
The American College of Sports Medicine suggests aiming for at least 150 minutes of moderate-intensity aerobic exercise per week, spread over several days. Dr. Kweki adds, “This can be adapted to local preferences. For instance, many of our patients enjoy brisk walking in the evenings or participating in community dance classes.”
Precautions to take
While exercise is generally safe for those with high blood pressure, it’s essential to take certain precautions:
Get medical clearance: Consult your doctor before starting any new exercise regimen.
Start slow: Begin with low-intensity exercises and gradually increase duration and intensity.
Monitor your blood pressure: Keep track of your readings before and after exercise.
Stay hydrated: Drink plenty of water before, during, and after workouts, especially given our warm climate in Warri.
Avoid certain exercises: High-intensity activities or those that cause rapid blood pressure spikes may not be suitable.
Dr. Kweki warns, “Exercises that involve sudden, intense bursts of activity or heavy lifting can cause dangerous spikes in blood pressure. It’s crucial to avoid these, especially if your blood pressure isn’t well-controlled.”
Medications and exercise
Some blood pressure medications can affect your body’s response to exercise. Beta-blockers, for instance, can lower your heart rate and make it harder to gauge exercise intensity.
Dr. Kweki advises, “If you’re on blood pressure medication, work closely with your doctor to adjust your exercise plan accordingly. This is particularly important in our local context where access to regular medical check-ups might be challenging for some patients.”
Monitoring progress
Regular check-ups and blood pressure monitoring are essential. A study published in the Journal of Hypertension found that consistent exercise over 3-6 months can lead to significant improvements in blood pressure control.
In conclusion, Dr. Kweki emphasizes, “Exercise can be a powerful tool in managing high blood pressure when done safely and consistently. Always consult with healthcare professionals to create an exercise plan tailored to your specific needs and health status.
With the right approach, physical activity can be a key component in your journey to better heart health, even here in Warri where we face unique environmental and social factors.”
