Are you bothered about your blood pressure during exercise? Is it stealing your night’s sleep, and you do not know how to address it? If it is so, this informative article will share with your all the relevant details.
Some people experience high blood pressure (BP) or Hypertension during physical exercises. Should they follow a different health regime? How will they address the issue, and when would they seek expert help? Keep on reading to know more.
Why does blood pressure during exercise fluctuate?
In some people, the blood cells that form the vessels cannot accommodate the blood arteries to allow the passage of blood during physical workouts. This creates pressure in the body, and the pressure of the blood rises, causing hypertension during activities.
Modern research proves that this is the primary cause of pressure fluctuation during workouts. Some aerobic exercises like jogging, dancing, running, swimming and cycling, etc., pump the heart more than usual. It makes the pressure of the blood in the body rise quite more than when it is normal.
It is pertinent to know precisely how much the BP rises during exercise and the level when we consider it more than expected. Likewise, it is also worthwhile to learn the necessary steps when there is unusual pressure on the blood during exercise.
When to call blood pressure during exercise a problem?
In every person, it is expected that the pressure of the blood (BP) will rise to some level during a workout. This is because the body pumps more blood during Physical activity. However, till the systolic number of measures shows 190 mmHg or around, it is considered normal pressure.
However, it shoots up to 50 /60 mmHg more and rests around 250 mmHg with people having exercise hypertension. It is natural for the increase of systolic pressure during a workout. Systolic pressure counts as the measure of pressure during the beating of your heart.
The lower or the diastolic number should rest between 80 to 100 mmHg. It should not go up more and stay the same as when you are doing other works or rest. If it shoots up to more, it is again a case of high blood pressure during exercise. Diastolic pressure is the count of the BP of the heart in between the beating of your heart.
The cause of the BP during exercise signals to malfunctioning of the heart typically. Hence it is a cause of concern. It signals the onset of heart problems as steady the pressure of the blood is a signal of the proper functioning of the heart. Failure to an expansion of the blood vessels in an adequate manner leads to workout hypertension for sure.
Exercises like jogging and using instruments like treadmill, stepper, etc., increase the BP to a large extent for people suffering from such symptoms. However, there may be other reasons too. An increase in age and blood-related diseases like blood sugar, cholesterol, etc., increase the tendency of this trait.
It may also be the effect of menopause in women. Those who smoke find the pressure of the blood rising fast during exercise. In short, these are all signals to a core problem, that is, the malfunctioning of the heart.
How blood pressure becomes post-exercise?
It is usual for some rise in BP after a complete workout. This is because the pumping of the blood to the arteries happens at an increased pace. However, after the activity is over, should restore the average pressure level. What if it does not return to your previous level? Indeed, there exists a problem.
Also, the systolic BP should rise within 200 mmHg after a routine workout regime. It should not shoot up more. If the pressure level reading shoots above 200mmHg, it may indicate the start of a problem of the heart. In that case, you need to check with your doctor and start the standard medication for high pressure.
However, you must have from before a count of your BP when you were healthy and are at rest to set it as a standard of your BP. This is because pressure counts vary with every individual. What may be expected for you may be more or less for the other person.
Several factors lead to the increased pressure of the blood count like the medications, other ailments, food intake, etc. Taking of water or the amount of water that one drinks also has a negligible effect on the blood pressure.
How to monitor your blood pressure?
It would help if you kept a sphygmomanometer or an automated machine that comes in every medical shop. See the instructions on how to set it and take a reading. Read the measure two hours before a practice routine, when you are at rest.
Measure it once or twice during exercise. Again, please set it to measure your pressure after two hours of finishing the workout. Do not forget to jot down the readings. Better, take the lessons for two consequent days and compare to conclude you’re the pressure of the blood readings.
Way out to exercise with Hypertension (High BP)
Suppose you are already prone to Hypertension, that is, high BP; is Physical activities good for you? Many people want to be informed about this question. The answer is undoubted ‘yes. A routine of workouts prescribed by a knowledgeable instructor can help reduce your pressure if done regularly. At least it will keep your BP in control.
Tips for exercising for those with Hypertension(High Blood Pressure)
- Choose a routine that prescribes moderate workouts with rest periods in between.
- Consult your doctor and continue taking medications as prescribed by him.
- Always keep a note of your pressure. Take a weekly reading while at rest.
- At the same time, you measure the pressure during the workouts, after the activities, and then the exercise is over.
- Take a diet that is easily digestible and full of nutrients.
- Do not forget to include fruits and vegetables in ample proportion in your diet.
- Drink enough water to keep yourself hydrated.
Way out to exercise with Hypotension (Low Pressure)
Do changing posture, increasing pace, and brisk workouts make you feel weak? Do you sweat too much with a bit of strain or feel nausea or making your eyesight hazy? If you agree to all the above questions, you are most probably suffering from Hypotension. Get your BP measured on an urgent basis.
Should you restrain from exercises if you have Hypotension? Absolutely No. Researches have proved that workouts increase blood circulation in all kinds of pressure ailments. However, the best way to exercise in such cases is to follow a moderate and not too strenuous routine.
Tips for exercising for those with Hypotension(Low Pressure)
- One should be able to sustain the workouts and should not feel too drained.
- In this case, also the requirement is to follow the guidance of an able instructor. Follow a routine that suits your need.
- You should not exert too much initially but start your exercise regimen with little workouts and increase the load later until you can sustain it.
- It is advisable to avoid backward or forward bends and brisk stretching exercises. The same can give a feeling of nausea and dizziness.
- Have a properly balanced diet that gives you good nutrients.
- Include Fruits and vegetables in plenty in the diet.
- Increase the intake of legumes in the diet.
- Keep the body hydrated. Drink enough water.
When should you get alarmed?
Do you notice a sudden rise in your BP during exercise? It is called blood pressure spikes. If you do, it is a cause for concern, and you should get immediate medical advice.
There may be three reasons if you suffer from blood pressure rise suddenly during exercise. First is it may be the onset of your Hypertension. That is, you may develop Hypertension after a short while.
Secondly, it may be so that you are already prone to Hypertension and need immediate medical attention. A third reason may be that you suffer from workout hypertension.
Rest assured, none of these causes are a healthy sign, and you need to address them with your medical practitioner. A routine of medication will help check the disease.
A sudden rise in the pressure during the exercise of about or more than 190/130 mmHg should be a cause of immediate medical attention. This may be the onset of heart failure or a stroke if kept untreated for long.
Similarly, abrupt lowering or dropping of BP is a signal of the onset or existence of Hypotension. This is an alarm for developing ailments of the heart.
It results from the inability of the heart to pump adequate blood. Other than fatigue, dizziness, nausea, vision loss, it causes many complications.
A blood pressure that reads less than 100/60 mmHg is a cause of concern. You should also get alerted if the BP drops suddenly during or after physical activities to a considerable level.
Advice for exercising with fluctuating blood pressure
Exercise is a must to keep the body healthy and flexible. However, if you have developed high or low pressure, you should follow some measures. These will help check your BP during exercise. These are as follows:
- Maintain a moderate routine of workouts and keep away from over-exerting.
- Get a workout routine by a knowledgeable and trained coach who understands your complications.
- Discuss your workout routine with your general physician and take his sound advice.
- Do exercises that relax like yoga, swimming, cycling, etc., and avoid strenuous activities.
- Increase your exercise quota gradually and start with lesser workouts in the beginning.
- Do just as much as your body can sustain without feeling too tired.
- Follow a warm-up routine and then start the exercise. Do not start it abruptly.
- Before stopping, lower the pace of the exercise and then come to a halt.
- Always cool down before moving out or starting other work.
- For those with Hypotension, avoid bending and stretching.
Does exercise help control the pressure?
Exercise is a must even if you have developed high or low pressure. This is because a workout routine maintained with continuity keeps the heart healthy. The healthier the heart is, the easier it becomes to pump blood into the blood vessels. This makes the pressure on the blood vessels decrease. Naturally, the BP comes under control gradually.
People following daily workouts will have a bit lower systolic and diastolic BP than when at rest. The exact count of the lowered measure is not apprehensible and varies from person to person. However, researches and sampling proved that the systolic pressure goes down from 5 to 10 mmHg and the diastolic BP reduces from 2 to 8 mmHg.
Other than that, a workout routine makes the body trim and flexible. Weight reduction is a great way to control Hypertension. Similar effects are noticed on workouts for those with Hypotension. It prevents the fluctuation of BP and keeps the pressure in control. So, it is all the more worthwhile to exercise to keep BP in check.
How much should you exercise?
It is essential to keep a moderate routine of workouts if you are having blood pressure problems. However, to keep yourself fit and healthy, you should be doing at least a total of three hours of physical activities per week. It will help if you spread this exercise evenly throughout.
So, your minimum target should be half an hour of workout every day on an average. The best is to break down this half an hour routine into three slots of ten minutes with ten minutes gap in between.
Thus, the total time you would require would be around one hour per day, where the actual workout will be for half an hour. The best way to do exercise is to combine a relaxing activity like yoga or swimming with lightweight training. However, you can do other aerobic exercises if you find those comfortable, like jogging, stepping, cycling, dancing, etc.
It is also essential for those tied to desk work that you should rise from your desk at every alternate hour. Do a bit of moving and stretching. Avoid drinking too much or smoking. Also, it is essential to get a good night’s sleep. Give off junk food and bid farewell to a sedentary lifestyle to stay healthy—top of Form.
When to consult a doctor before exercising
Exercise is always good for health, but you need to keep your doctor in a loop if you have developed some ailments. Maybe you shall require some medications to keep your BP in check.
- Consult your doctor if you have developed a breathing problem or COPD.
- If your heart function is not proper, you need to get the guidance of your physician.
- The same is the situation if you are highly diabetic or have developed cholesterol.
- You need to alert if there is a family history of early age heart failure or stroke.
- There is a feeling of pain in the chest or the jaw after a workout or daily chores.
- If work makes you tired, it is a cause of concern.
- In case you suffer from obesity, get your doctor’s advice.
- For those who smoke or drink too much, workout may trigger more problems.
- You may require to adjust the medications if you are already suffering from BP problems while following your regular workouts.
Signs of blood pressure problems during exercise
The signs that should alarm you and require you to seek immediate advice are as follows:
- The BP may abruptly rise during workouts.
- There may be sudden plummeting or lowering of pressure.
- While at workout or after the completion, the systolic BP shoots over 200 mmHg.
- The diastolic BP shoots over 120 mmHg post-workout.
- BP fluctuating too much during exercise is also a cause of concern.
You should make it a point that if BP does not change post-workout, it is also a sign of disease.
When should one stop exercising?
Blood pressure problems may aggravate during the time of exercise. One needs to be informed about taking action when situations turn worse. If you experience the following signs, you need to stop your workout and instantly seek medical aids.
- You need to stop if you feel tightening or pain around your neck or jaw.
- Pain in the chest or arm is a cause of the immediate alert.
- You have to stop exercising if you suffer from breathing problems.
- If the heartbeat is not proper and systematic, you need to call a stop to your exercise unless you are cured of the ailment.
Exercise is the only healthy way to maintain a good physique and fit body. It is very typical for your blood pressure to rise during or after exercise. There is no reason for you to panic unnecessarily. However, you may experience an abrupt rise or drop in the pressure of the blood which may be the reason for pre-existing ailments.
If kept untreated, these ailments can aggravate. So, it is wise to check the blood pressure during exercise and take medical help if there are any abnormal fluctuations.
FAQs about Blood Pressure During Exercise
Is it normal for a rise in pressure during exercise?
Yes, as the heart pumps more blood during a workout, it is normal to have pressure rise during exercise.
What is the regular B.P. reading during and after exercise?
Post-workout it is normal for the systolic pressure to read around 190 mmHg and the diastolic pressure to read about 100 mmHg.
When is there a problem with pressure?
When exercise or strenuous works, the range of systolic and diastolic pressure reading moves up or down by 50 to 60 mmHg, there is undoubtedly a problem with the B.P.
Do daily workouts lower B.P.?
Yes, a daily workout lowers both systolic and diastolic pressure to some extent. On average, the systolic pressure drops by 5 to 10 mmHg, and diastolic pressure reduces by 2 to 8 mmHg.
What should be done if there is an abrupt change in pressure during or after exercise.?
Suppose there is too many fluctuations or abrupt change in pressure reading during or after exercise. If that is the situation, one should immediately seek medical help.
What amount of exercise is recommended for a person with a pressure problem?
He must practice moderate or relaxing exercises with a half-hour workout spread for each day of the week.
What should be the break-up of exercise routine or such a person?
He should practice a three-set of ten minutes workout with a gap of ten minutes in between. Thus, he should practice for one hour each day, where the actual exercise will be half an hour. There should be ten minutes of alternate workout and rest.
When is it a problem with BP during exercise?
There is a problem in blood pressure post-exercise if there is a sudden rise or drop of pressure. If there is too much pressure, if the systolic or diastolic reading is high or low beyond the limit, there is no change in pressure at all. All these require immediate medical attention.
When should one stop exercise?
One should stop the exercise immediately if there is a pain in the neck, arm, jaw, or chest. It should also stop if one experiences breathlessness. Suppose there is a situation that the heart beats at irregular intervals or there is suffocation. In that case, one should stop the exercise and seek immediate medical help.
What exercises are avoidable for people with low blood pressure?
For people with low pressure, forward and backward bending and stretching are avoidable to all extent.