Benefits and types of exercise for people with hypertension & bull; hello healthy

Apart from changing a healthy diet and taking medication, people with hypertension or high blood pressure need to exercise regularly to control their blood pressure. Even though at this time your blood pressure is not classified as hypertension, the risk of hypertension can increase with age. So, what are the benefits of exercise for people with hypertension and what types of exercise are recommended?

What are the benefits of exercise for people with hypertension?

High blood pressure or hypertension occurs when blood flow pushes against the arteries with great force. This causes the heart to work harder to pump blood around the body. If it continues to occur, this condition can cause various diseases, such as heart disease or stroke.

On the other hand, exercise provides benefits for heart health. When doing physical activity, such as sports, your heart becomes stronger, so you don't have to work harder to pump blood. In this condition, including for people with hypertension, makes blood flow smooth and your blood pressure becomes more controlled.

In addition, regular exercise can maintain an ideal body weight, thus avoiding obesity, which is one of the causes of hypertension.

Not only physically, exercise also provides positive benefits for mental health, including for people with hypertension. Reporting from the American Heart Association (AHA), exercise is claimed to relieve stress in a person. The stress can temporarily raise blood pressure. If this condition continues to occur, permamentous hypertension is difficult to avoid.

Therefore, someone who has a history of high blood pressure needs to do exercise. With exercise, your heart will be healthier and your blood pressure will decrease so you can avoid the risk of complications from hypertension.

In addition, regular exercise can reduce the need to take high blood pressure medication for people with hypertension. Because exercise can reduce systolic blood pressure by 4-9 mmHg, which is as good as the benefits of taking drugs for people with hypertension.

However, to control blood pressure, you need to exercise regularly and regularly. It takes about one to three months to feel the benefits of exercise on your blood pressure. These benefits will generally last for a long time, as long as you commit to them.

Recommendations for the type of exercise for people with hypertension

Each type of exercise has a different effect on your body. For those of you who have a history of high blood pressure, you should focus on physical activity or moderate-intensity exercise that is good for heart and blood vessel health.

The most recommended exercise for people with hypertension is the aerobic type. Aerobics includes a variety of rhythmic movements that are performed repeatedly, and involve large muscle groups in your body, such as the legs, shoulders, and arms.

This type of exercise is said to reduce systolic blood pressure in hypertensive patients by up to 5-7 mmHg, if done regularly and regularly. This decrease in blood pressure also reduces the risk of heart disease by 20-30 percent.

Apart from aerobics, several other types of exercise are also good for controlling blood pressure for people with high blood pressure. Then, what are the good exercise recommendations for people with hypertension? Here's a list of recommended workouts for you:

1. On foot

Walking is one of the easiest, but most efficient types of aerobic exercise to do to keep your heart and blood vessels healthy. Even for those of you who are obese, walking can be an option to maintain your weight so that it can also prevent your hypertension from getting worse.

You can take a leisurely morning walk around your house. However, if it is difficult to arrange a schedule between sports and other activities, you can exercise walking while going to the office or going shopping.

2. Cycling

Another type of aerobic exercise that you can try is cycling. By cycling regularly, your heart will work more effectively in pumping blood, so blood pressure can drop significantly. Your weight will also be controlled so that it prevents the appearance of various diseases, one of which is hypertension.

If you are busy, you can cycle while going to work. A study published in Journal of the American Heart Association shows the fact that someone who cycles to work has a reduced risk of obesity, diabetes, cholesterol, and hypertension, compared to people who do not use a bicycle to work.

3. Swimming

You can do walking and cycling while carrying out your daily activities. However, while filling your spare time, you can also occasionally do other aerobic exercise to help lower your blood pressure, such as swimming.

Research from The American Journal of Cardiology shows that swimming exercise for 12 weeks 3-4 times a week can reduce systolic blood pressure for people with hypertension, especially those who are elderly.

In addition, a study from Taipei Physical Education College also showed that swimming for one year can lower systolic blood pressure for hypertensive sufferers by about 17 mmHg. Swimming can also improve insulin sensitivity which is linked to diabetes and hypertension.

Apart from these three types of sports, other aerobic activities are also good for people with hypertension, such as basketball, tennis, jogging, dancing (dancing), going up and down stairs, or simply doing household chores, such as mopping the floor, sweeping, or mowing the lawn.

4. Yoga

Apart from aerobics, you can also do yoga as an alternative exercise to lower blood pressure in people with hypertension. Although the decrease in blood pressure by doing yoga is not too much, it is enough to reduce the risk of heart disease by 7% and the risk of stroke by 10%.

In addition, yoga can also help reduce stress and the burden on your mind that you experience. Therefore, this exercise is the right choice for those of you who have hypertension. Consult with your doctor or yoga instructor to find out what yoga movements are suitable for people with hypertension.

5. Gymnastics

Gymnastics is a sport that is recommended for people with hypertension. The reason is, this exercise makes your body do a lot of movement, but is still safe for your physique.

There are many types of exercise that can be done for people with hypertension, such as aerobics, floor exercises, rhythmic exercises, or tera exercises. Aerobic exercise is generally the same as other types of aerobic activity, which can stimulate the heart rate.

In contrast to aerobic exercise, floor exercises are carried out entirely on the floor using a mat. This type of exercise is useful for improving physical fitness and mobility as well as increasing strength, flexibility, agility, and body balance.

Meanwhile, tera gymnastics is a physical and mental sport that combines body movements with breathing techniques. Movement in this exercise is carried out regularly and harmoniously so it is suitable for people with hypertension. The reason is, several studies show regular physical activity can lower a person's blood pressure.

In addition to the recommended sports, there are several other sports that people with hypertension should avoid. The reason is, this exercise can increase your blood pressure, even if only temporarily, such as lifting weights, parachuting, running, or diving. If you want or do pursue this type of exercise, you should first consult with your doctor.

Safe guide before, during and after exercise for people with hypertension

Basically, exercise as mentioned above is safe for people with hypertension. However, there are several other things that you also need to pay attention to before, during, and after exercising so that you can get the maximum benefits.

• Before starting an exercise program

Before starting to exercise, you should first consult with your doctor, especially if you have certain conditions that worry you.

Reporting from the Mayo Clinic, several conditions that require consulting a doctor before starting an exercise program, namely being over 45 years old for men and 55 years for women, recently quitting smoking, having had a heart attack, having a family history of heart problems, obesity, have never exercised regularly, or have chronic illnesses such as diabetes, heart disease, or lung disease.

The doctor will certainly recommend the right exercise according to your condition and provide guidance on when, how, and how long exercise needs to be done. If you are taking medication, also ask your doctor if there will be changes in body response or side effects that occur with exercise.

• When doing sports

When doing sports or gymnastics, people with hypertension need to apply several things to make it safe for the body and effective in lowering blood pressure. Here are some tips that you need to apply:

1. Do exercise regularly and regularly. For moderate intensity exercise, you should do it 3-5 days a week, for 30 minutes per day.
2. If you choose a high-intensity exercise, such as running, do about 75 minutes per week. But keep in mind, you need to consult with your doctor before doing this type of exercise.
3. Choose the type of sport that you like and make it a fun activity.
4. Find a workout partner to keep you motivated and enjoy it more.
5. Start slowly, no matter what type of exercise you choose. Start at the beginner level in less time. Increase the intensity and time of exercise little by little.
6. Don't forget to always warm up before exercise and cool down afterward, to prevent injury and to be effective for your hypertension.
7. Stop exercising immediately if you experience certain signs or symptoms of hypertension, such as chest, neck, jaw, or arm pain, shortness of breath, dizziness or fainting, or an irregular heartbeat. If necessary, seek medical help immediately to handle it.
8. To avoid unwanted symptoms, make sure your body is in a fit condition before exercising.
9. Tell the people closest to you about your hypertension condition. If necessary, always carry a medical card to explain the details of your health condition.
10. If you miss one workout session, don't pay for the missed time on the next one at the same time. We recommend that you pay off your sports debt little by little by dividing it into 10 minutes over the next 3 days.

• After doing sports

To be able to find out the impact of the exercise you have done, you need to regularly check your blood pressure. You can check your blood pressure every time you go to a doctor or use a tensimeter yourself at home. Check your blood pressure regularly, which is every 1 hour before starting exercise and 1 hour after that.

In addition to routine blood pressure checks, you also need to adopt other healthy lifestyle patterns that can help control your blood pressure, such as the DASH diet by avoiding various foods that cause hypertension and eating fruits or vegetables and other high blood-lowering foods.

x