Endurance sports are best combined with strength training, as that can also improve your blood pressure, but you should be careful not to push yourself to your limit as that can be dangerous. — dpa
If you're doing more exercise in order to reduce your blood pressure, then it is best to do so in moderation.
Endurance sports from cycling to walking, jogging or swimming are all good options, and the German Heart Foundation recommends you exercise at least three times a week for 30 to 45 minutes.
But don’t push your body and cardiovascular (heart) system too hard.
You’re aiming for moderate intensity of around 70% of your maximum heart rate.
You can follow this with a fitness tracker or just pay attention to how your body feels.
If you can still have a good conversation during training, you have found the right level of intensity.
Endurance sports are best combined with strength training, as that can also improve your blood pressure, but don’t push yourself to your limits here either.
Bear in mind that classic weightlifting, also known as maximum strength training, is unsuitable for people seeking to reduce their blood pressure, according to the foundation.
Certain breathing techniques where you use a lot of pressure to collect air in your lungs and close your mouth can also be a risky idea, as this can cause blood pressure spikes.
Instead, aim for strengthening exercises with a low load, but do a high number of repetitions.
Holding exercises are also suitable, such as wall-sitting, where you press your back against a wall and pretend you are sitting on a chair.
It makes sense to discuss the training and possible exercises with a doctor or other qualified specialist.
High blood pressure is very common, especially in older adults.
There are usually no symptoms, so you may not realise that you have it.
If you are unsure whether you have high blood pressure, Britain’s National Health Service lists factors that increase your chances of having high blood pressure:
- Age – you’re more likely to get high blood pressure as you get older
- Family history – having close relatives with high blood pressure
- Ethnicity – you’re at higher risk if you have a Black African, Black Caribbean or South Asian ethnic background
- Diet – having an unhealthy diet, especially one that’s high in salt
- Weight – being overweight
- Smoking
- Alcohol – excessive consumption
- Mental health – feeling stressed over a long period.
As mentioned above, high blood pressure does not usually cause any symptoms and many people have it without realising it.
However, on rare occasions, high blood pressure can cause symptoms such as:
- Headaches
- Blurred vision
- Chest pain.
The way to find out if you have high blood pressure is to get your blood pressure checked, whether at home with an automated blood pressure monitor, or at the clinic or pharmacy by a healthcare professional. – dpa
