Although high blood pressure elevates your risk for stroke and heart attack, most forms of regular exercise — including mountain climbing — can help you control the condition and maintain better health. Recognize the link between high blood pressure and activities like mountain climbing to ensure your well-being.
Understanding High Blood Pressure
Arteries are vessels in your body that allow blood to reach your heart. High blood pressure occurs when blood passes through your arteries at a greater pressure than normal. A blood pressure reading contains a top number — your systolic pressure, or the peak pressure as your heart pumps blood — and a bottom number, which indicates diastolic blood pressure, or the pressure when your heart fills with blood. A reading of 140/90 or greater indicates high blood pressure. People with the condition are typically free of symptoms, so regular blood pressure checks are the most effective way to monitor your health.
Mountain Climbing and Blood Pressure
Treatment for high blood pressure starts with regular exercise. MayoClinic.com reports that climbing and other activities that increase your heart rate and rate of breathing give your heart more power, so less effort is needed to pump blood. People with high blood pressure who exercise regularly often see benefits equivalent to the benefits provided by many medications prescribed to treat the condition. Ensure your overall fitness by planning ahead to perform aerobic exercises like swimming, bicycling or jogging for at least 30 minutes on days you aren’t scheduled to mountain climb. Review your plans to mountain climb with your doctor in advance, especially if you are overweight, have a family history of heart problems or smoke.
The Effects of Stress
While mountain climbing benefits your well-being when performed safely, any exercise that leads to stress should be avoided, as stress and frustration often trigger unhealthy spikes in your blood pressure. Reduce your risk for stress by avoiding mountain climbing on days when the forecast calls for inclement weather, including thunderstorms and lightning. Bring plenty of water and healthy snacks, as well as a cellular phone and a map and compass. Ask a partner to join you whenever possible and make your friends and family aware of your plans so they can know when to expect your return. Ensure any medication prescribed to treat your high blood pressure is nearby during your climb and can be reached easily.
Safety Considerations
Although most forms of exercise are recommended for people with high blood pressure, strength training workouts should be approached with caution. While strength training can potentially benefit your condition with your doctor’s approval, activities like weightlifting typically cause a dramatic rise in blood pressure. Reduce your risk for a blood pressure spike by using proper lifting techniques and breathe normally rather than attempting to hold your breath. Aim to lift lighter weights, which are less likely to cause strain, and reschedule your workout and seek medical care if you suffer chest pain or breathing difficulty.
References
- Cleveland Clinic: Strategies to Control High Blood Pressure
- American Heart Association: Physical Activity and Blood Pressure
- MayoClinic.com: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- MedlinePlus.com: Acute Mountain Sickness
- FamilyDoctor.org: High Blood Pressure: Things You Can Do to Help Lower Yours
