Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- A safe exercise guide for people with hypertension
- 1. Select the type of activity
- 2. Set the time
- 3. Don't forget about heating and cooling
- 4. Know when to stop
- Three ways to keep exercising
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
The benefits of exercise will be felt for anyone who is diligent and diligent in doing so, including people who have hypertension. Exercise can help the heart work more efficiently to pump blood which can lower blood pressure. Exercise is also a good way to increase energy and get rid of stress. But maybe, you need to be more careful when exercising so as not to turn into a host weapon for your condition. The following is a safe exercise guide for hypertensive patients.
A safe exercise guide for people with hypertension
1. Select the type of activity
Each type of exercise for hypertensive patients is actually just as beneficial for controlling blood pressure. Starting from aerobic exercise, cardio, flexibility training, to strength training such as lifting weights. As you move actively, your heart rate and breathing increase, which in turn helps keep blood pressure stable.
So, choose the type of activity that you like, and that is just as important: what you can do regularly. If you are confused about where to start, first try doing light to moderate intensity sports such as walking or brisk walking, swimming, cycling, or just gardening on weekends.
When you get used to exercise, you can vary the type of activity and increase its intensity. Examples of high intensity sports are running, tabata sports, rope jumping, hiking (hill climbing), push ups and sit ups, to squats and burpees.
2. Set the time
You are advised to routinely exercise moderate intensity (such as brisk walking and swimming) for 150 minutes a week, at least 3-5 days a week. Generally, you can exercise for at least 30 minutes every day. This time you can share regularly every day.
If you are usually less active, start exercising slowly until you reach that amount. First, warm up for 2-3 minutes to get your body moving and help prevent injuries, for example by walking leisurely.
So that the benefits of exercise for people with hypertension can be maximized, you can start combining moderate intensity exercise and high intensity when you are used to it. Try to do this combination at least 30 minutes every day of the week.
3. Don't forget about heating and cooling
Don't forget about warming up before exercising and cooling down after exercise. The goal is to prevent injury, exercise muscle flexibility, and maintain healthy bones and joints.
After you finish exercising, don't stop suddenly. Slowly slow down for several minutes. This is especially important for someone with high blood pressure. You can go back to walking for 2-3 minutes before finally stopping exercise.
4. Know when to stop
Sweating, difficulty breathing, and increased heart rate when you do aerobic exercise are also normal. But remember, do not force excessive exercise. It doesn't need to be too ambitious to reach 10 minutes if you are not used to exercising. If you have been panting after running for 5 minutes, take a break immediately.
Listen to your body. Good exercise ideally makes you feel a little tired but still can talk or chat as usual without feeling short of breath. If you can still sing while exercising, increase the intensity a little because this means that the activity is still too easy.
Stop exercise if you feel chest pain, weakness, dizziness, dizziness, or pressure or pain in the neck, arms, jaw, or shoulders. Call a doctor or seek emergency treatment immediately if these symptoms do not disappear quickly, or if they occur again.
Three ways to keep exercising
- Make sports a fun activity. Chances are you will be more enthusiastic about exercising if you exercise while having fun. Choose the type of exercise you like the most.
- Schedule exercise into your daily routine. Plan when you will exercise and mark your calendar.
- Look for friends to exercise. This will keep you motivated and enjoy it more.
Ask your doctor if there are certain restrictions on exercise for people with hypertension.
