Can you train with high blood pressure?

HOW TO START TRAINING WITH HYPERTENSION?

Hypertension is one of the most common conditions of modern times - affecting as many as 30% adult Poles. The good news is that physical activity can effectively help lower blood pressure and, in some cases, even reduce the need to take medication. The key, however, is to approach workouts sensibly and start them in a controlled manner.

Before you sign up for a gym, consult your doctor. If your blood pressure does not exceed 160/100 mm Hg, you can start exercising. If this is not the case, prior pharmacological therapy will be necessary. Once you have your doctor's approval, start with light activity - e.g. 15-20 minutes walking on a treadmill or riding a stationary bike. Over time, gradually increase the intensity and length of your training.

HOW TO TRAIN SAFELY WITH HYPERTENSION?

For people with hypertension, the principle of small steps works. Regularity is the key here - after just one training session, blood pressure can be lowered and remain lower for up to 24 hours. Therefore, it is best to exercise 4-6 times a week, with workouts lasting about 45-60 minutes.

Low- to moderate-intensity aerobic exercise such as walking, swimming, Nordic walking, cycling or the orbiter is most recommended. You can also do light resistance training with a light load, which improves your overall fitness and strengthens your muscles without putting too much strain on your cardiovascular system.

WHAT TO AVOID DURING TRAINING?

If you have high blood pressure, you should avoid high-intensity workouts, especially those that cause breathlessness or require sudden changes of pace - such as lifting heavy weights, crossfit or tennis. Exercising in hot weather or in full sunlight is also not recommended.

Every workout should start with a warm-up and end with a calm calming of the body. This avoids sudden spikes in blood pressure and heart rate. Also ensure that you hydrate and recover adequately - they are just as important as the workout itself.

BENEFITS OF REGULAR EXERCISE

Regular exercise lowers blood pressure, improves fitness and speeds up metabolism. In addition, they help to reduce body weight, increase exercise tolerance and promote heart health. In some people, physical activity can even reduce the dosage of hypertension medication.

Working out is also a great way to improve your mood and reduce the stress that often accompanies people with high blood pressure. Ensure regularity, consult your doctor and exercise in a safe, comfortable place - such as Just GYM, where you can train in air-conditioned, spacious cardio areas.