What are some Good Sports for a Hypertensive Person?

The recommended sports for a hypertensive person are basically aerobic disciplines. But patients must take certain precautions so that the exercise doesn't represent a complication for their underlying disease.
What are some Good Sports for a Hypertensive Person?

Last update: 27 May, 2020

Some sports are good for a hypertensive person, and other sports aren’t. However, it should be clear that exercise is one of the indications that control this disease.

Hypertensive patients shouldn’t rely solely on medication. They also need lifestyle changes that affect their blood pressure levels. Diet is one of those changes, and doing sports is another one.

There are some common benefits within the sports that are good for a hypertensive person. Besides lowering blood pressure levels, they have an effect on other aspects that can be cardiovascular risk factors, such as being overweight.

An athlete with hypertension should become accustomed to the use of blood pressure monitors. It’s essential for them to learn how to properly read the values offered by the device; that’s the most important aspect to keep their blood pressure under control. Medical advice is another essential element that athletes should look for, as it’s another support point for the proper treatment of this disease.

The good news is that you don’t need long sessions and strenuous workouts to have a metabolic effect. Almost all the sports that are good for hypertensive people have similar recommended times, and they’re practical for busy people as well. In any case, people shouldn’t use the time excuse in these cases.

Exercises that lead to lower blood pressure levels consist of aerobic movements. This includes climbing stairs, riding a bike, or dancing. If we make the commitment, we can accommodate our agenda to fit these activities.

Two hypertensive patients doing sports to keep their disease under control

Some medical associations recommend 150 minutes of physical activity in a week to create a significant impact on blood pressure levels. According to medical publications, this amounts to 30 minutes a day, at least five times a week.

You can reduce this time by increasing the intensity and reaching 75 minutes per week. However, it’s important to be careful with this increased requirement so as to not generate adverse effects.

You can distribute those 30 minutes throughout the day so that you don’t have to do everything all at once. It’s completely valid to do a 20-minute session in the morning, and a 10-minute session in the afternoon, if this is what your occupation allows you to do.

People who are extremely sedentary because they work at a desk or an office must include some minutes of interspersed walking. This is in addition to the recommended sports to lower their blood pressure. The mere fact of getting up and walking for five minutes every hour can have a favorable impact on your health.

When to see a doctor?

A doctor may not have to decide alone which sport a hypertensive person should practice, but their advice is certainly needed. A healthcare professional can guide us through the choice by recommending what’s best depending on the patient’s age and individual conditions.

If a hypertensive person chooses to get started on a sport, they have to undergo a rigorous consultation before they do so, especially if they’re over 50 years old. In that case, they’ll have to monitor other conditions that could generate cardiovascular risk.

Being overweight is another reason why patients with hypertension should have a consultation before starting a sport. Obesity requires a sports approach plan that is progressive and goes hand in hand with the appropriate diet for that particular situation.

On the other hand, a hypertensive person who suffers from other diseases must have a certain level of health stability before starting with sports. For example, suffering from diabetes is another factor to consider when it comes to exercising with hypertension.

A doctor measuring the blood pressure levels of a hypertensive person to see if they can get started with sports

Ultimately, once you’ve started with a sport, it’s important to look for any abnormal signs that can appear while working out. If a hypertensive person experiences chest pain or dizziness, they should stop and check their health status immediately.

What are some good sports for a hypertensive person?

So, what sport should a hypertensive person practice? First of all, it has to be an exercise that the person enjoys. This is a basic principle of sports practice. After that, it’s time to solve the health aspect.

As we’ve already said, the greatest benefit for high blood pressure comes from aerobic exercises. The basic examples would be running, swimming, and cycling. An advantage of this type of exercise is that you can regulate the time you spend on them to achieve the weekly recommendations by medical associations.

A hypertensive person swimming to keep their disease under control

In contrast, team sports don’t have that same time benefit. It’s harder to achieve regularity in these sports and to establish the necessary guidelines of weekly minutes. In any case, you can combine team spots with aerobic exercises.

As for anaerobic sports, some studies indicate that hypertensive patients should take certain precautions. It’s possible to get into bodybuilding, but patients should only do this if they monitor their condition closely and are in total control of it. They must also know how to take their blood pressure measurements correctly.

Sports are a great aid for any hypertensive person

In summary, sports are part of the treatment plan for a hypertensive person. Along with diet and medication, they’re one of the three elements that help to keep blood pressure levels under control.

As we’ve explained in this article, there are no excuses for not exercising, especially if it’s clear that it helps the patient to control their pathology. Don’t hesitate to start moving!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Titos Gil, Alfredo. Hipertensión arterial y actividad física. Medicine & Science in Sports & Exercise 16 (2017): 269-274.
  • Manzanas, A. Oterino, et al. Corazón y deporte. Medicine-Programa de Formación Médica Continuada Acreditado 12.45 (2017): 2700-2705.
  • Nogales, Omar Iván Gavotto, et al. La práctica deportiva sabatina en adultos y el riesgo de complicaciones cardiovasculares. Arrancada 17.31 (2017): 90-99.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.