Expert lists the best physical exercises for people with high blood pressure
Physical activity is one of the most effective ways to control blood pressure and prevent serious complications, such as heart attacks and strokes. However, for those with hypertension, choosing the right exercise and practicing it with expert guidance makes all the difference.
"Blood pressure is the force that blood exerts against the artery walls. When it remains high, we call it hypertension , a condition that increases the risk of diseases such as heart attack and stroke . Exercise helps improve circulation, reduce vascular resistance, strengthen the heart, and relieve stress," explains Rol Faúla , physical education teacher, counselor, and president of the CREF-DF Events Chamber.
According to the physical educator, aerobic exercise is the most recommended for people with high blood pressure. Activities such as brisk walking, light to moderate cycling, and swimming or water aerobics help strengthen the cardiovascular system and regulate blood pressure.
Teacher Recommended Practices"The ideal is to practice aerobic activity for 30 to 60 minutes, at least five times a week, always keeping the intensity between light and moderate. We also recommend light strength training two to three times a week, as well as stretching and breathing exercises," advises Faúla.
However, he emphasizes that guidance from a physical education teacher is essential. The professional will know how to adjust the type and intensity of exercise, monitor progress, and avoid risks.
"It's not just about going out and exercising. The training needs to be tailored to the person's health conditions. With the right support, the benefits are much greater and safer," he says.
Before starting, according to Faúla, some precautions are essential:
- Have a medical evaluation, measure your blood pressure regularly;
- Avoid intense exercise without adaptation and always seek guidance from a physical education teacher;
- Avoid holding your breath during strength exercises;
- Stop activity if you experience dizziness, chest pain, or excessive shortness of breath.
Regular exercise can yield significant results. A study published in the Journal of the American Heart Association (Cornelissen & Smart, 2013), cited by the professor, indicates that aerobic training can significantly reduce blood pressure, which is enough to reduce the risk of cardiac complications.
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