Olahraga yang Cocok untuk Pengidap Hipertensi

Olahraga yang Cocok untuk Pengidap Hipertensi
Credit: Freepik. Dengan rutin berolahraga, tekanan darah dapat terjaga.

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Kondisi tekanan darah tinggi atau hipertensi kerap disebut sebagai the silent killer karena sering terjadi tanpa keluhan atau gejala. Pengidap tekanan darah tinggi sering kali tidak menyadari bahwa ia memiliki tekanan darah tinggi, sehingga berisiko lebih tinggi terkena stroke dan komplikasi lainnya.

Untuk menurunkan tekanan darah tinggi, diperlukan pemeriksaan dan pengobatan secara rutin. Perubahan gaya hidup juga dapat membantu menurunkan tekanan darah. Selain itu, mengonsumsi makanan sehat dan rutin berolahraga juga diperlukan untuk mengontrol tekanan darah.

 

Olahraga yang Dianjurkan bagi Penderita Tekanan Darah Tinggi (Hipertensi)

Tekanan darah adalah ukuran kekuatan aliran darah dari jantung yang mendorong dinding pembuluh darah. Kekuatan tekanan darah ini dapat berubah-ubah dan dipengaruhi oleh aktivitas, kondisi kesehatan dan daya tahan pembuluh darah. Tekanan darah yang terlalu tinggi dapat mengganggu sirkulasi darah ke seluruh tubuh.

Jika Anda rutin berolahraga, otot jantung akan semakin kuat dan efektif memompa darah ke seluruh tubuh. Dengan demikian, tekanan pada dinding pembuluh darah dapat berkurang dan tekanan darah akan menurun.

Untuk itu, pengidap tekanan darah tinggi juga dianjurkan bergaya hidup aktif termasuk dengan rutin olahraga. Rutin olahraga juga membuat tubuh lebih berenergi dan mengurangi stres sehingga Anda akan merasa lebih sehat.

Beberapa jenis olahraga yang dapat membantu menurunkan tekanan darah di antaranya:

Senam Aerobik

Senam aerobik merupakan olahraga yang bertujuan meningkatkan kesehatan jantung dan paru-paru. Olahraga ini dapat meningkatkan pemanfaatan oksigen dan memperbaiki denyut jantung, tekanan darah dan sistem pernapasan.

Selain senam aerobik, Anda juga dapat melakukan senam atau kelas menari yang energik seperti zumba. Senam ini tidak hanya menggabungkan gerakan tubuh yang melatih otot namun juga memperbaiki teknik pernapasan.

Jalan Cepat (Brisk Walking)

Jalan kaki adalah olahraga yang mudah dilakukan bagi siapa saja. Untuk menurunkan tekanan darah, Anda dapat menjajal brisk walking yang lebih cepat dari jalan kaki sehingga mampu meningkatkan detak jantung dan frekuensi napas agar jantung lebih optimal dalam memompa darah. Selain jalan cepat, Anda juga dapat meningkatkan tempo jalan kaki dengan jogging.

Bersepeda

Bersepeda juga merupakan olahraga kardio yang dianjurkan bagi pengidap hipertensi. Anda dapat melakukan olahraga bersepeda di luar ruangan maupun menggunakan sepeda statis. Rutin bersepeda bukan hanya menyenangkan, namun juga membantu menguatkan otot jantung dan membantu melepas stres .

Angkat Beban

Latihan kekuatan seperti angkat beban juga memiliki manfaat bagi pengidap hipertensi. Latihan beban dapat membantu menghilangkan lemak, mendorong pembentukan massa otot dan meningkatkan metabolisme tubuh.

Penurunan berat badan akibat latihan angkat beban dapat membantu menurunkan risiko komplikasi tekanan darah tinggi bagi Anda yang memiliki kelebihan berat badan.

Berenang

Berenang bukan hanya olahraga favorit segala umur, namun juga bermanfaat bagi pengidap hipertensi. Berenang selama 30 menit sebanyak 3-4 kali dalam waktu 3 bulan dapat membantu menurunkan angka tekanan darah tinggi.

 

Itulah beberapa jenis olahraga yang direkomendasikan untuk menurunkan tekanan darah. Namun tentunya Anda dapat memilih jenis olahraga lainnya yang sesuai dengan kondisi kesehatan dan kemampuan Anda.

Pilih olahraga yang Anda sukai dan lakukan secara rutin minimal 150 menit per minggu untuk mendapat hasil yang optimal. Mengimbangi olahraga dengan perubahan gaya hidup sehat serta rutin mengonsumsi obat-obatan dapat membantu menjaga tekanan darah Anda. 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 04:55
Tags : olahraga hipertensi olahraga terbaik manfaat olahraga

WebMD. (2020). Exercise Tips for Those With High Blood Pressure. Available from: https://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#

WebMD. (2021). Get Started With Exercise to Lower Blood Pressure. Available from: https://www.webmd.com/hypertension-high-blood-pressure/ss/slideshow-lowering-bp-tips

Cleveland Clinic. (2022). How Exercise Helps Lower Blood Pressure and 8 Activities To Try. Available from: https://health.clevelandclinic.org/exercises-to-lower-blood-pressure/

 

Mayo Clinic Staff. Exercise: A drug-free approach to lowering high blood pressure. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206

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