Four important points to reduce blood pressure through sports

Hypertension and sports

Hypertension cannot be treated only with medication. Sport can also lower the values - in the early stages, even to the normal level and thus make drugs unnecessary. It is by no means high-performance sport, which is only feasible for young people between 20 and 30 years. Already the change from complete inactivity to a light sports activity brings a big gain for the health.

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Scientific studies show that not only can the development of high blood pressure disease be prevented from the outset with the port, but that sports can also reduce the level of existing hypertension. With a correctly dosed training, a reduction by about 5-10 mmHg is to be expected, whereby the successes can differ from person to person and the choice of the sport and the extent of training play an important role.

1. Which sport to choose for hypertension?

Good for the cardiovascular system is especially sports that brings a moderate endurance exercise with it, so Jogging, Nordic walking, hiking, cross-country skiing, cycling, swimming or even ball sports such as tennis, if they are not exercised with too much ambition and not under competitive conditions so that no extremely high peak loads are to be expected. In addition, it has been shown that in many cases moderate strength training is recommended in addition to endurance training. Because a larger muscle mass improves u. a. Metabolism, which can reduce the problematic insulin resistance that is present in many people with high blood pressure and diabetes precursors.

Important: The strength training should be operated only in moderate dosage, so do not aim at bodybuilding in the gym or use heavy weights. Otherwise, it can lead to dangerous overloads of the cardiovascular system. It is also important in strength training, to be instructed expertly. A typical mistake is z. B. the compressed breathing, which can lead to unwanted blood pressure peaks. The heart must then pump the blood into the body against increased resistance, which can cause overloads of the heart muscle. How to avoid pressure breathing and how a good breathing technique works can be learned, for example, under the supervision of a physiotherapist or experienced trainer.

2. How often a week exercise? How much burden?

A recommended training frequency is three to five units per week, each with a duration of at least 30 minutes. However, experience has shown that it makes sense in many cases to start with very short training sessions - with a duration of only five minutes - and then increase the workload slowly over weeks, especially if no sports have been run for years,

The same applies to the intensity of the load. Instead of jogging can in the early days z. B. also brisk walking to be a good start. In general, the intensity should be chosen so that it is palpable on the one hand, but that on the other hand, the pulse does not increase too much. Anyone who has not practiced the sport for a long time or is unsure about exercise strength can have the optimal training pulse determined by the cardiologist or a doctor working in sports medicine. Note: The old rule of thumb, according to which the pulse may not exceed 180 minus age, is too inaccurate, as we know today. Many people would burden themselves with this rule too much. On the other hand, one is on the safe side in general, if the load is chosen so that z. B. while jogging can still entertain.

3. Is it worth it to just do some sports?

Whoever does not manage to do sports three to five times a week for at least 30 minutes should in no case be persuaded by a guilty conscience and then completely renounce sports. For the biggest gain for the health causes the conversion from total inactivity to a slight exercise. Although a workout that goes beyond a light exercise, additional effects, what good is it when you lose because of too high demands soon the fun of the movement and finally does no more sports? Everyone must, therefore, find out for themselves how much sport is perceived as lasting joy and enrichment and when the limit is exceeded.

4. Hypertension: Briefly examine before starting sports

Basically, the recommendation is that the blood pressure before the start of a sports program should be set as good as possible, and not only in strength training but also in endurance sports. Because under physical stress, an already elevated blood pressure can continue to increase. Carefully you should z. B. at initial values, which are already more than 160/95 mmHg at rest. With such values, it is advisable to consult with the doctor before starting the training.

Important: If you are over 45 years old and have not done any sports lately, you should check-in at the office before the first exercise. This is possible z. As in internists, cardiologists or sports doctors who can carry out appropriate investigations. Particularly important is a stress test, which usually takes place on the bicycle ergometer and should include a simultaneous blood pressure measurement and ECG recording. In this way, it can be seen not only how many watts a person is able to withstand, but also whether the blood pressure under physical exertion increases to undesirably high values ​​and before the start of sports. B. once a drug-induced blood pressure therapy must be initiated.