Safe Exercise Guidelines for People with High Blood Pressure
Exercise can be felt by anyone who does it diligently, including those who have high blood pressure. Exercise can help the heart work more efficiently to pump blood which can reduce blood pressure. Exercise is also a good way to increase energy and ward off stress.
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1. Select the type of activity
For people with high blood pressure, every type of exercise has the same benefits in controlling blood pressure. Ranging from aerobic exercise, cardio, flexibility training, to strength training such as lifting weights. Your heart rate and breathing also increase as you move actively, which in turn helps to keep blood pressure stable.
So, choose the type of activity that you like, and last but not least: what you are able to do regularly. If you are confused about where to start, try doing mild to moderate intensity sports such as walking or brisk walking, swimming, cycling, or just gardening on weekends.
When you get used to exercising, you can vary the type of activity and increase its intensity. Examples of high-intensity sports are running, Tabata sports, jumping rope, hiking (climbing hills), push-ups and sit-ups, to squats and burpees.
2. Set the time
Do regular moderate exercise (such as brisk walking and swimming) for 150 minutes a week, at least for 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 injury, for example by walking casually.
So that the benefits of exercise for hypertension sufferers can be maximized, you can start combining moderate intensity and high-intensity exercise 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
Warm-up before exercise and cool down after exercise, so you avoid injury, train muscle flexibility, and maintain healthy bones and joints.
After you finish exercising, don't stop suddenly.
Slow down gradually for several minutes. This is important especially for someone with high blood pressure. You can return to relaxing for 2-3 minutes before you finally stop exercising.
4. Know when to stop
It's normal when you sweat, have difficulty breathing, and your heart rate increases when you do aerobic exercise, but remember, don't force excessive exercise. You don't need to be too ambitious to reach 10 minutes if you're not used to exercising. If you are breathing heavily after running for 5 minutes, take a break immediately.
Listen to your body. A good exercise should ideally make you a little out of breath but still be able to 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.
When you feel chest pain, weakness, dizziness, dizziness, or pressure or pain in your neck, arms, jaw or shoulder, stop exercising immediately. Contact your doctor or seek emergency treatment immediately if these symptoms do not quickly disappear, or if they occur again.
2. Schedule exercise into your daily routine. Plan when you will exercise and mark your calendar.
3. Look for friends to exercise. This will keep you motivated and enjoy it more.
Ask your doctor if there are certain restrictions in sports for people with hypertension.
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The following safe guide to exercise for people with high blood pressure
1. Select the type of activity
For people with high blood pressure, every type of exercise has the same benefits in controlling blood pressure. Ranging from aerobic exercise, cardio, flexibility training, to strength training such as lifting weights. Your heart rate and breathing also increase as you move actively, which in turn helps to keep blood pressure stable.
So, choose the type of activity that you like, and last but not least: what you are able to do regularly. If you are confused about where to start, try doing mild to moderate intensity sports such as walking or brisk walking, swimming, cycling, or just gardening on weekends.
When you get used to exercising, you can vary the type of activity and increase its intensity. Examples of high-intensity sports are running, Tabata sports, jumping rope, hiking (climbing hills), push-ups and sit-ups, to squats and burpees.
2. Set the time
Do regular moderate exercise (such as brisk walking and swimming) for 150 minutes a week, at least for 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 injury, for example by walking casually.
So that the benefits of exercise for hypertension sufferers can be maximized, you can start combining moderate intensity and high-intensity exercise 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
Warm-up before exercise and cool down after exercise, so you avoid injury, train muscle flexibility, and maintain healthy bones and joints.
After you finish exercising, don't stop suddenly.
Slow down gradually for several minutes. This is important especially for someone with high blood pressure. You can return to relaxing for 2-3 minutes before you finally stop exercising.
4. Know when to stop
It's normal when you sweat, have difficulty breathing, and your heart rate increases when you do aerobic exercise, but remember, don't force excessive exercise. You don't need to be too ambitious to reach 10 minutes if you're not used to exercising. If you are breathing heavily after running for 5 minutes, take a break immediately.
Listen to your body. A good exercise should ideally make you a little out of breath but still be able to 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.
When you feel chest pain, weakness, dizziness, dizziness, or pressure or pain in your neck, arms, jaw or shoulder, stop exercising immediately. Contact your doctor or seek emergency treatment immediately if these symptoms do not quickly disappear, or if they occur again.
Three ways to keep exercising
1. Make sports a fun activity. Chances are you will be more enthusiastic about exercising if you exercise while having fun. Choose the type of sport you like the most.2. Schedule exercise into your daily routine. Plan when you will exercise and mark your calendar.
3. Look for friends to exercise. This will keep you motivated and enjoy it more.
Ask your doctor if there are certain restrictions in sports for people with hypertension.
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