Grabbing second chances: Lawyer tweaks workout to beat high blood pressure

38-year-old Family law Lawyer Hillary Apollo poses with a leg press machine at BornFit Gym in Naiobi on Januray 9, 2025.

Photo credit: Sinda Matiko | Nation Media Group

Apollo Bwana Hillary was in his late 20s, just beginning his career in Commercial and Family law, when his health took an unexpected turn.

“I would be in the office working and suddenly experience severe migraines that persisted no matter what painkillers I took,” recalls the High Court advocate.

Apollo also remembers waking up every morning feeling drained, plagued by joint pains and relentless headaches despite getting enough rest.

A high blood pressure scare

A routine check-up at the hospital raised alarm bells.

“I’ve always been active, even since my school days when I played a lot of football. As an adult, despite work commitments, I kept up with regular runs—10 to 20 kilometres on weekends. So, it shocked me when the doctor wondered why I wasn’t already on medication. My blood pressure was dangerously high at 170/90,” the now 38-year-old says. “The doctor warned me that at those levels, anything could happen.”

Placed immediately on hypertension medication, Apollo struggled to accept the new reality.

“The thought of being on hypertension drugs for the rest of my life really bothered me,” he admits. “I come from a family with a history of high blood pressure—both my mother and brother are on medication. But I’d always assumed my active lifestyle and mindful eating habits would shield me from it.”

According to the Centers for Disease Control and Prevention (CDC), a family history of high blood pressure increases the likelihood of developing the condition but doesn’t guarantee it.

While hypertension is often linked to lifestyle, genetics can also play a significant role, affecting even those who appear fit and healthy.
After two weeks on the prescribed medication, Apollo made a bold decision.

“I went home, reflected deeply, and threw the tablets into the dustbin,” he says with a smile.

Instead of relying on medication, he chose to take control of his health.

“I bought a blood pressure monitor to track my condition at home and decided to manage it through diet and exercise. The doctor had advised that lifestyle changes could help, so I committed to this path.”

38-year-old Lawyer Hillary Apollo engages a leg press machine at BornFit Gym in Naiobi on Januray 9, 2025.

Photo credit: Sinda Matiko | Nation Media Group

Strength and endurance

Apollo realised he needed more than endurance workouts; strength training had to be part of the equation.

“I joined a gym and became very consistent. To this day, I do a lot of strength training, like lifting weights, while spin classes and Saturday road runs maintain my endurance. I work out at least four days a week,” he says.

The results were transformative.

“Over time, my blood pressure returned to normal. The constant headaches disappeared, and the fatigue I felt was now the good kind—from workouts. My sleep improved, and so did my focus and attention to detail at work. It’s been years since I last visited a hospital for medication. Now, I just go for annual check-ups,” Apollo shares.

His weekday routine starts with leg workouts

“Monday is leg day because the lower body has the largest muscle groups. Targeting them early in the week is demanding but energizing. Plus, it allows for recovery before hitting the legs again on Friday,” he explains. For the rest of the week, he pairs two muscle groups per workout session to maximise gains.

Intentional eating without strict rules

Though mindful of his diet, Apollo isn’t overly restrictive.

“I’m very keen on what I eat, but I don’t deny myself good food. For instance, I love ugali, but I’ve trained myself to manage portions. If I serve a small piece, I won’t go back for seconds, even if I’m not full. If temptation strikes, I’d rather leave the dining table altogether,” he says.

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