Here’s a safe and effective strength training routine for someone managing hypertension. It builds strength without spiking blood pressure and stays friendly on the heart.
Key Safety Points
• Breathe steadily. Don’t hold your breath during any rep.
• Move at a smooth, controlled pace.
• Avoid heavy max-effort lifts.
• Rest 60–90 seconds between sets.
• Stop if you feel dizziness, chest pressure, or unusual shortness of breath.
Full-Body Strength Routine (3 days per week)
Start with 1–2 sets of each exercise, 10–15 reps, moderate intensity. Build up to 2–3 sets.
1. Lower Body
Chair Squats
Sit back to the chair and stand tall. Helps leg strength without overloading blood pressure.
Step-Ups (low step)
Alternate legs. Great for hips and balance.
Glute Bridges
Strengthens hips and reduces strain on the lower back.
2. Upper Body
Wall Push-Ups
Safe alternative to floor push-ups and easier on blood pressure.
Seated Dumbbell Press (light weights)
Press overhead only if pain-free.
Keep weights light.
Banded or Dumbbell Rows
Supports posture and upper back strength.
3. Core
Dead Bugs
Slow and controlled with steady breathing.
Side Plank (knees down if needed)
Hold 10–20 seconds each side.
Weekly Structure
Day 1: Full-body routine
Day 2: Light cardio (walking, cycling, swimming) 20–30 minutes
Day 3: Full-body routine
Day 4: Mobility + light cardio
Day 5: Full-body routine
Days 6–7: Optional easy movement or full rest
Warm-Up (5 minutes)
• March in place
• Arm circles
• Hip circles
• Light stretching
Cool-Down (5 minutes)
• Slow walking in place
• Chest and shoulder stretch
• Hamstring stretch
• Deep breathing (slow exhale helps lower BP)
Extra Tips
• Choose weights that feel “moderate,” not heavy.
• Increase weight slowly over weeks.
• Stay hydrated.
• If you’re on BP medication, avoid quick up-down movements to prevent dizziness.
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