What Is High Blood Pressure (Hypertension)?

Hypertension is a condition in which the force of blood against the walls of the arteries remains consistently too high. When the heart pumps blood, the highest pressure exerted on the arterial walls is called systolic blood pressure (the “upper” number). The lowest pressure, which occurs when the heart is at rest between beats, is called diastolic blood pressure (the “lower” number).

Ideal blood pressure values are approximately 120 mmHg systolic and 80 mmHg diastolic.

The main causes of high blood pressure include excessive salt consumption, a sedentary lifestyle, smoking and alcohol use, obesity, diabetes, and stress. Individuals with hypertension should adopt a healthy diet, quit smoking, exercise regularly, and lose excess weight.

A blood pressure reading of 140/100 mmHg or higher is considered hypertension. While some natural methods at home may help lower blood pressure temporarily, untreated hypertension can lead to serious conditions such as heart disease, brain damage, and stroke.

If your blood pressure rises, drinking some water, practicing breathing exercises, engaging in light physical activity such as walking, lying flat for about 10 minutes, washing your head with cold water, managing stress, and drinking lemon water or ayran (a yogurt-based drink) may help lower it.

Exercise Program Planning for High Blood Pressure (Hypertension)

Before starting an exercise program, patients with hypertension should undergo an exercise stress test under medical supervision. During the test, potential rhythm disturbances that may be triggered by exercise can also be detected. Based on these evaluations, a suitable and safe exercise program can be recommended.

This is especially important for individuals over the age of 45, particularly if they have one or more cardiac risk factors.

The degree of blood pressure elevation during exercise depends on the type of activity and the stress imposed on the body. During static exercises, such as weightlifting, the oxygen demand and blood flow to all muscles increase significantly. Additionally, the body experiences considerable stress, and blood pressure may rise excessively. For this reason, individuals with hypertension should avoid heavy weights when performing resistance or static exercises. Most importantly, exercises in which the heart and head are at the same level should not be included in programs for hypertensive individuals. Exercise programs must be carried out under the supervision of qualified trainers.

In contrast, dynamic exercises—such as swimming, walking, running, aerobic workouts, and dancing—may increase blood pressure, but typically not to dangerously high levels. Stress during these activities is generally minimal or absent. Therefore, recommending dynamic sports for individuals with high blood pressure is more appropriate.

However, this does not mean they cannot perform resistance training. On the contrary, with personalized programs prepared by expert trainers, appropriate exercise can help reduce hypertension and, in some cases, significantly improve the condition.

At the end of my article, I wish you all active and healthy days filled with sports. Remember.