You Can Workout with Hypertension but Know What to Do and How to Do It.

Hypertension is defined as blood pressure above 140/90, and is considered severe if the pressure is above 180/120. Stage 1 Hypertension is 130-139mm systolic, and 80-89mm diastolic. Stage 2 Hypertension is 140mm or higher systolic, and 90mm or higher diastolic. For those in Stage 1 or 2, or under, you can workout, but always consult your doctor first before starting an exercise program.

Exercise can help lower your blood pressure.  Low to moderate intensity cardio exercise has been shown to be just as effective as high intensity exercise in reducing blood pressure.  Regular exercise makes the heart stronger.  A strong heart can pump more blood with less effort, so the force on the blood vessels goes down.  This lowers blood pressure. Research has shown that exercise can have an impact on lowering elevated blood pressure by an average of 10-20mm for both systolic and diastolic blood pressure. However, you have to be consistent with endurance and strength training to see results. Make sure to take any prescribed medications by your doctor if you start an exercise program.

For resistance training, or using weights, you should perform all exercises in a standing or seated position to keep your head elevated above your heart. Also, no supine positions where you are laying face up on the floor or on a bench, such as bench presses or isometric exercises such as wall squats. It's a good idea when you workout to start with nautilus machines and rotate exercises between upper and lower body, which aims to improve circulation and overall cardiovascular health by consistently shifting blood flow to different muscle groups. You can eventually progress to dumbbells and barbells, but maintain a standing or seated position. Chair exercises, Yoga, water aerobics or brisk walking.

For resistance training, perform 1-3 sets of 8-10 exercises, 12-15 reps, 2-3 days a week. Start with one set and progress from there. Tempo should not exceed 1 second for isometric and concentric portions of the lift. Go slowly. Rest between sets should be :90-2:00 or longer. lift. Mixing in cardio, such as brisk walking with resistance training is the best approach to help lower your blood pressure.

Avoid clinching the grip or weights too tight, and remember to breathe with rhythmic breathing. Count out loud when you lift to help you to remember to keep breathing. You exhale on the lifting portion (concentric) and exhale on the lowering portion (eccentric) of the weight. You can also perform the "Talk Test" by yourself. If have trouble talking or carrying a conversation while working out then stop. It's a good idea to drink plenty of water and check your blood pressure before, during and after a workout.

And finally for helping to lower your blood pressure, you need S.C.H.N.E., which is Sleep, Calm (no stress), Hydration (water), proper Nutrition and Exercise. Sleep is crucial for people with hypertension because it allows the body to rest and regulate stress hormones like cortisol and adrenaline, which would otherwise increase blood pressure. Quality sleep also enables the natural nighttime drop in blood pressure, which is essential for cardiovascular health, and helps maintain healthy appetite-regulating hormones to prevent weight gain and associated heart risks.

Being Calm or lowering stress is vital for people with hypertension because acute stress releases hormones that temporarily raise blood pressure, and prolonged stress can lead to unhealthy coping behaviors like poor diet and lack of exercise, which contribute to chronic hypertension and increase the risk of heart attack and stroke.

Hydration is crucial for people with hypertension because dehydration can increase blood pressure by reducing blood volume, concentrating sodium levels, and triggering the release of vasopressin, a hormone that constricts blood vessels. Staying adequately hydrated supports proper blood flow and electrolyte balance, which are essential for managing hypertension and maintaining overall cardiovascular health.  

Proper Nutrition is vital for managing hypertension (high blood pressure) because dietary changes can directly lower blood pressure, reduce the risk of heart disease and stroke, and help maintain a healthy weight. Key dietary strategies include limiting sodium intake, as too much sodium causes the body to retain fluid, increasing blood volume and pressure. Conversely, consuming foods rich in potassium, calcium, and magnesium—like fruits, vegetables, and low-fat dairy—helps balance sodium, relax blood vessels, and regulate blood pressure. A diet rich in whole grains, fruits, and vegetables, such as the DASH diet, is highly effective in reducing blood pressure and improving overall cardiovascular health. 

Exercise can help lower your blood pressure if you perform the exercises in the manner I have described.

So in summary:

1.      Exercise helps lower blood pressure

2.      Check with your doctor first

3.      Stay on your medication if you are taking any

4.      Stay hydrated

5.      Start out slowly

6.      Warm up before and cool down afterwards with standing stretches.

7.      Standing or seated exercises only…no supine positions

8.      For resistance training, 1-3 sets of 8-10 exercises, 12-15 reps, 2-3 days a week

9.      Breathe

10.     Mix in cardio – such as brisk walking.  You can swim, but brisk walking has a stronger effect on lowering blood pressure.  If you like the water, do water aerobics.

Monitor your blood pressure before, during and after

Again, consult your doctor first before starting an exercise program and progress slowly.