Contents:
- Medical Video: High Blood Pressure | Hypertension | Nucleus Health
- What are the benefits of exercise for hypertension?
- Recommended types of exercise for hypertension
- How often do you exercise for hypertension?
Medical Video: High Blood Pressure | Hypertension | Nucleus Health
In addition to changing your healthy diet and taking medication, you should also balance it with regular exercise to control high blood pressure. For those of you who don't have hypertension though, exercise remains one of the keys to a lifestyle that can prevent the risk of this one disease. Moreover, the risk of high blood pressure (hypertension) can increase with age. So, what are the benefits of exercise for hypertension and what are the recommendations for safe activity choices?
What are the benefits of exercise for hypertension?
Exercise can improve heart fitness to pump blood without having to be forced to work hard. That is, the heart rate will be lower and regular. When the heart works more efficiently, the circulation of blood flow in and out of the heart will be more smooth. In the end, this can maintain the elasticity of blood vessels to reduce and stabilize blood pressure.
Not only that, regular exercise also helps you maintain a healthy weight, which is another way to control blood pressure.
Especially for people who have a history of hypertension, regular exercise can reduce the need to take blood pressure medication. Because exercise can reduce systolic blood pressure from 4-9 millimeters of mercury (mm Hg), which is as good as the benefits of taking hypertension drugs.
Remember, to keep blood pressure under control, you need to exercise regularly. It takes about one to three months to exercise regularly so that it can have an impact on your blood pressure. These benefits will generally last as long as you continue to exercise regularly.
Recommended types of exercise for hypertension
Every sport is actually just as good for controlling high blood pressure, from aerobic exercise, cardio, flexibility training, to strength training such as lifting weights. The good news is, you don't need to spend a lot of money and time on gym membership.
Just enter moderate intensity physical activity into your daily routine to be able to reap this benefit. Basically, any physical activity that increases your heart rate and breathing is considered a sport for good hypertension.
Examples of simple exercises that you can do to control blood pressure are:
- Go up and down the stairs
- On foot
- Jogging
- Cycling
- Swim
- Dance
How often do you exercise for hypertension?
You are recommended to do moderate intensity exercise (such as brisk walking and swimming) for 150 minutes a week. Generally, you can exercise for at least 30 minutes every day, at least 3-5 days a week. If you choose a type of high-intensity exercise, for example running, do it about 75 minutes per week. This time you can distribute regularly every day.
In order for maximum exercise results for hypertension, you can combine both. So, try to do moderate intensity exercise interspersed with high intensity at least 30 minutes every day of the week. Well, so as not to forget, consider making a reminder on your cellphone.
In addition, if you sit more while working, try to try to move even just to stand or walk for a few hours. Because various studies have found that too long sitting can play a role in many serious health conditions. Also take time to do your own household activities so that you are more active, such as cutting grass, sweeping, gardening, or mopping the floor.
