High blood pressure exercise: Five of the best workouts to avoid hypertension symptoms
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High blood pressure is a very common condition that affects about a third of all adults in the UK. If you have high blood pressure – which is also known as hypertension – you should consider making a few swaps to your exercise routine.
Having high blood pressure puts extra stress on your blood vessels and vital organs.
It subsequently raises your chances of developing a deadly heart attack or strokes.
You could lower your risk of hypertension by doing regular exercise.
If you already have high blood pressure, however, you should make a few changes to your workout routine.
Doing aerobic exercises are the best way to lower your blood pressure, according to Nuffield Health’s Head of Clinical Research & Outcomes, Dr Ben Kelly.
Aerobic exercises are those that include repetitive and rhythmic movements.
They help to get your heart, lungs, blood vessels and muscles working.
Walking, swimming, jogging, cycling, and rowing are all ideals forms of exercise for hypertension patients.
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“30-60 minutes of walking, swimming, jogging, cycling or rowing per day is great for reducing blood pressure,” he said.
“Don’t feel the need to jump into the deep end with these exercises – you should build up gradually.
“Aim to end up exercising three to five times per week at an intensity scale of five or six.
“You should gauge the intensity of your workout using our rating of perceived exertion scale.”
However, there are also some types of exercise you should avoid.
Any workouts that are incredibly intense over a short space of time should be avoided if you have hypertension.
Sprinting, squash or weight lifting, for example, all raise your blood pressure very quickly.
Sudden blood pressure spikes put extra strain on the heart and blood vessels.
High blood pressure is often known as ‘the silent killer’, as symptoms don’t tend to reveal themselves unless you have extremely high blood pressure.
Common high blood pressure symptoms include having a pounding in your chest, finding blood in your urine, and difficulty breathing.
You should speak to a doctor if you’re worried about the warning signs of hypertension, or if you think you may be at risk.
Everyone over 40 years old should check their blood pressure at least once every five years.
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