Which sport is right for high blood pressure?

Patients suffering from high blood pressure (hypertension), a healthy lifestyle with a balanced diet is usually recommended. Nutrition and sufficient exercise are recommended. Both are prerequisites for a healthy cardiovascular system and the basis for healthy blood pressure. If this is out of balance, the right exercise in an appropriate dosage can support successful therapy and thus permanently reduce the dosage of medication. But what is the right exercise?

Don’t seek extremes when training

An active life is definitely recommended. This can be achieved by making simple changes such as going shopping on foot or cycling to work. A properly dosed endurance sport such as swimming, walking, jogging or cycling also increases the positive effect on high blood pressure. This means that the larger vessels can transport blood better thanks to regular exercise. Deposits on the vessel walls are reduced or even avoided by a tighter vessel layer, the endothelium, and the heart is trained. To perform optimally, the heart needs less oxygen, the pulse rate drops and the body is better supplied. Muscles build up, the calorie requirement increases and the cholesterol decreases. Excessive ambition, on the other hand, is wrong. If you haven't done any sport for years, you shouldn't compare yourself to people who have been active all their lives. Going from zero to a hundred is dangerous. It is therefore recommended that you start by doing moderate endurance training for a good 30 minutes three to five times a week. The rule of thumb is: always listen to your own body and feel what is good for you. If you train incorrectly, you will ultimately achieve the opposite and sport becomes dangerous.

Strength training under professional supervision improves high blood pressure

Years ago, strength training was classified as harmful for people with high blood pressure because the high level of exertion naturally increases blood pressure. Today, strength training is viewed less critically. However, the prerequisite is training that is tailored to the patient's age, blood pressure level and other illnesses, and that has been developed by an experienced sports or physiotherapist after a comprehensive health check. Based on recent findings, doctors assume that the new vessels created by building muscle give the blood more space, so that the pressure drops. In addition, the increasing muscle mass increases calorie consumption and reduces body fat in the long term. A good basis for endurance sports. The positive effects on accompanying illnesses such as high blood fats, overweight and obesity have also been proven.

Only do strength training as instructed and with optimally adjusted blood pressure

The basic requirement before a hypertensive patient begins strength training is the correct medicinal control of blood pressure. Therefore, a comprehensive health check should be done regularly and in advance in any case. The choice of exercises is also crucial. Not every exercise is suitable. In addition, the exercise must be carried out technically correctly. Hypotonic people, for example, must not exceed the maximum strength of 60 to 70 percent during training. In order to build muscle, it is important that each exercise is performed in two blocks of ten repetitions each. Training should be done at least twice a week, preferably more. Breathing must remain regular and there must be no forced breathing. A combination with endurance sports is definitely advisable. More information about high blood pressure.