Blood pressure that exceeds the normal range is known as hypertension. People with this condition may experience symptoms such as dizziness, chest pain, fatigue, and shortness of breath.
However, with a healthy lifestyle, blood pressure can be brought back under control. One way to do this is by engaging in regular exercise suitable for people with hypertension.
It’s important to note that not all types of exercise are safe for those with hypertension. Light exercises that are good for heart health are the ones that can help lower high blood pressure.
Before exploring the recommended exercises for people with hypertension, let’s first take a quick look at this medical condition below.
What Is Hypertension?
Hypertension is a condition in which blood pressure rises above the normal range. It is generally classified into two types: primary and secondary hypertension.
The causes can vary, ranging from obesity and an unhealthy lifestyle to genetic factors, the use of certain medications, and more.
In general, hypertension is managed through lifestyle modifications, which may be combined with medication when needed. As for prevention, it can be done by maintaining a healthy lifestyle, such as getting enough sleep, managing a healthy weight, and exercising regularly.
Recommended Exercises for People with Hypertension
Blood pressure changes depending on a person’s activity level. Hypertension occurs when blood pressure reaches 140/90 mmHg or higher. As blood pressure increases, so does the risk of heart disease and stroke.
The most recommended type of exercise for people with hypertension is aerobic exercise. The American Heart Association suggests exercising for 30 minutes, five times a week.
These repetitive, rhythmic movements engage large muscle groups such as the shoulders, arms, and legs. With regular aerobic exercise, people with hypertension can lower their systolic blood pressure by around 5–7 mmHg.
To help manage and prevent high blood pressure from worsening, try the following exercises suitable for people with hypertension:
1. Walking
The first recommended exercise for people with hypertension is walking. This activity can easily be done in your free time. Walking is a form of aerobic exercise that helps maintain heart and blood vessel health. In addition, walking regularly can help maintain body weight and lower blood pressure.
2. Brisk Walking
The second recommended exercise for people with hypertension is brisk walking. If regular walking doesn’t make you sweat as much as you’d like, try picking up the pace. Brisk walking not only requires more effort, but it can also help increase your heart rate and breathing.
3. Aerobic
One type of exercise for people with hypertension that involves a variety of movements is aerobics. Even though it includes quite a few movements, this activity is generally safe for those with high blood pressure. There are several types you can try, such as aerobic exercise, rhythmic gymnastics, and floor exercises.
Aerobic is generally similar to other heart-pumping aerobic workouts. Meanwhile, floor exercises have a slightly different approach. The movements are performed on the floor using a mat. These exercises can help improve overall fitness, mobility, flexibility, and body balance.
4. Yoga
High blood pressure can also be managed by calming the mind through yoga. This type of exercise can be a great option for people with hypertension who are dealing with high levels of stress. Yoga consists of various movements, so it’s best to consult a yoga instructor and your doctor to find out which poses are safest for your condition.
5. Cycling
Cycling is one of the exercises suitable for people with hypertension that can be done regularly to help improve blood circulation. Actively pedaling for at least 10 minutes not only helps optimize blood flow but also supports weight management.
6. Weightlifting/Strength Training
Unlike aerobic exercise, strength training does not involve as many continuous movements. Instead, it focuses on building strength in specific parts of the body by lifting weights. When done regularly, strength training can help burn calories and support weight loss. According to the American Heart Association, it’s recommended to do strength training at least twice a week.
However, it is important to note that blood pressure may temporarily increase while lifting weights. Overall, this type of exercise is aimed at improving overall fitness. To stay safe, start with a proper warm-up, use lighter weights, and perform the movements slowly. Take short breaks between sets and limit the duration of your workout.
7. Swimming
The last exercise recommended for people with hypertension, and one that’s especially suitable for elders, is swimming. Swimming is a type of water-based aerobic activity that can help lower systolic blood pressure. Not only that, but it can also improve the body’s insulin sensitivity, which is closely linked to the risk of diabetes.
Those are some exercise recommendations for people with hypertension that you can try in your free time or in the morning before heading to work. Before getting started, don’t forget to prepare a 600 ml bottle of AQUA to help quench your thirst in the middle of your activities.
Remember, not all water is AQUA. That is why preparing #AQUADULU is important to help keep your body hydrated during exercise. Not only that, but its natural mineral content is also beneficial for your body. AQUA is sourced from 19 carefully selected mountain springs across Indonesia, naturally protected to ensure it remains free from contamination.
AQUA has a naturally cool taste even without refrigeration, making it perfect to drink after workouts that make you sweat. As a proudly Indonesian product, AQUA is certified Halal, approved by BPOM, and meets SNI standards, so it’s safe for consumption.
So, don’t forget to prepare AQUA DULU before starting your activities. AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
