Table of contents:
- Benefits of exercise for people with hypertension
- Various kinds of exercise for people with hypertension
- 1. Aerobic exercise
- 2. Floor exercises
- 3. Rhythmic gymnastics
- 4. Tera exercise
- Things that need to be considered when doing hypertension exercise
- Consultation with a doctor
- Start exercising hypertension by warming up
- Immediately see a doctor if symptoms appear
- Blood pressure control
For those of you who suffer from hypertension or high blood pressure, it is necessary to maintain a healthy lifestyle by exercising regularly. One of the sports for hypertension sufferers, namely gymnastics. What are the benefits that can be obtained from exercise for people with hypertension? What are the gymnastic movements that can be done?
Benefits of exercise for people with hypertension
A person is said to have hypertension or high blood pressure if he has a blood pressure of 140/90 millimeters of mercury (mmHG). While normal blood pressure ranges from 120/80 mmHG
Blood pressure that is too high will interfere with blood circulation. This can lead to complications from hypertension and more serious health conditions, such as heart disease, stroke, or even death.
Therefore, a person suffering from hypertension needs to keep his blood pressure under control so that the risk of complications can be reduced. In addition to consuming food for people with hypertension, regular exercise must also be done.
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 still safe.
The Blood Pressure Association from the UK states, a person with high blood pressure should be able to increase their physical activity safely enough. Increased and routine physical activity can reduce a person's blood pressure.
This can happen because physical activity, such as exercise, can strengthen the heart. With a strong heart, the blood flow that is pumped by the heart throughout the body can run properly without the need for hard work from the heart. Simultaneously, a strong heart can reduce blood pressure to the arteries.
In addition, exercise also has other benefits for physical and mental health, namely:
- Increase flexibility or flexibility.
- Strengthens bones.
- Increase self-confidence.
- Improve cognitive functions, such as concentration and focus.
- Improve discipline and social skills.
Various kinds of exercise for people with hypertension
To reduce high blood pressure, exercise needs to be done regularly. At least it takes about one to three months in doing gymnastics to be able to see the impact on blood pressure.
Many types of exercise can be done for people with hypertension. Here are the exercises you can do to reduce your blood pressure:
1. Aerobic exercise
One type of exercise that is known to many people, namely aerobics. Aerobic exercise is one type of aerobic exercise. As for other aerobic sports, such as brisk walking, jogging, cycling, or swimming.
Like other types of aerobic exercise, aerobic exercise is related to the work of the heart. This physical activity controls the amount of oxygen that enters the muscles, which can help burn calories and increase heart rate. An increased heart rate can also increase blood pumping throughout the body.
Aerobic exercise is a series of movements accompanied by music. Usually this exercise is guided by an instructor and the participants just follow the movements. For people with hypertension, recommended aerobic exercise, namelylow-impact aerobicsor aerobic exercise that is done with light intensity.
Do aerobic exercise regularly, at least 30 minutes every day. With regular aerobic exercise, your heart will be stronger and your blood pressure will be more controlled.
2. Floor exercises
Unlike aerobic exercise, floor exercises are not accompanied by music. As the name implies, floor exercises are carried out completely on the floor using a mattress base.
Floor exercise can increase the physical activity of people with hypertension without using a lot of energy. This exercise is also useful for improving physical fitness and mobility as well as increasing strength, flexibility, agility, and body balance.
Floor exercises usually consist of rolling, jumping, resting on hands or feet to maintain balance and other movements. We recommend that you do floor exercises together with the instructor so that they can do the movements appropriately to avoid injury.
3. Rhythmic gymnastics
Similar to aerobic exercise, rhythmic gymnastics also uses musical rhythms to accompany its movements. Rhythmic gymnastics or what is also called rhythmic gymnastics is a combination of art and sports, with elements of dance or ballet.
Rhythmic gymnastics can be done without tools or with tools. Tools that are often used, namely sticks, balls, ribbons, or other tools. This art in gymnastics makes rhythmic gymnastics favored by many women.
Rhythmic gymnastics requires flexibility, agility, and body strength in every movement. Therefore, practicing rhythmic gymnastics regularly can maintain body gaps for people with hypertension.
4. Tera exercise
One of the well-known gymnastics in Indonesia, namely tera gymnastics. Tera gymnastics is a physical and mental exercise that combines body movements with breathing techniques.
The movements in tera exercise are carried out regularly and harmoniously. Several studies have shown that regular physical activity can lower a person's blood pressure. In addition, even though it is done slowly and doesn't produce a lot of sweat, this exercise can also keep the body in shape.
Tera exercise is generally a sport for the elderly because of the minimal risk of injury. However, for people with hypertension, this exercise is also suitable.
Things that need to be considered when doing hypertension exercise
Before starting exercise, there are several things that need to be considered for people with hypertension. This needs to be done so that it is safe for your body and its benefits to reduce high blood pressure can be felt optimally.
It is better for people with high blood pressure to consult a doctor before starting an exercise or gym program. The doctor will provide the right exercise or exercise guide according to your condition.
Keep in mind, whatever sport or gym you want to do, you have to start with a warm-up. Warming up can make your body more flexible, making it easier for you to move around and help you prevent injury during exercise.
Although exercise, such as gymnastics, is needed for people with hypertension, you also need to stop exercising immediately if you experience certain signs or symptoms. These symptoms include chest, neck, jaw, or arm pain, shortness of breath, dizziness or fainting, or an irregular heartbeat.
The only way to find out whether exercise has affected your blood pressure, is to check your blood pressure regularly. Have your blood pressure checked by a doctor or use a device to measure blood pressure at home.
If you have a blood pressure meter, you can measure your blood pressure before and after exercising regularly every day. However, you also need to still consult a doctor to get information about the development of your hypertension appropriately.
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