High blood pressure is one of the most common health problems, both in Indonesia and globally. A modern lifestyle filled with long hours of sitting, salty and fatty foods consumption, lack of sleep, and poorly controlled stress all contribute to the rising number of people with hypertension.

The good news is that high blood pressure is not something you are powerless against. With the right combination of medical treatment and suitable lifestyle changes, blood pressure levels can be controlled and the risk of dangerous complications can be greatly reduced.

Why Exercise Matters for Hypertension

Regular physical activities play an important role in helping to manage high blood pressure safely. Exercise helps to increase blood vessels flexibility, strengthens the heart muscle, and facilitates smoother blood flow throughout the body.

When blood pressure levels are better controlled, the chance of serious complications such as heart attack, stroke, or heart failure becomes much lower.

The American Heart Association (AHA) recommends around 150 minutes of light to moderate aerobic activity each week to support heart health and help lower blood pressure levels.

Even so, exercise still needs to be done wisely. Very intense or sudden, unplanned exercises can lead to a dangerous rise in blood pressure.

That is why choosing the right type of workout and adjusting the intensity to your own health condition is essential so you can gain the benefits without adding unnecessary risk to your health.

Recommended Exercises for High Blood Pressure

Not every form of exercise is suitable for people with high blood pressure. Below are several recommended activities for you.

Walking

Walking is one of the easiest exercises to do, yet it offers many health benefits. You do not need special equipment and you can do it almost everywhere. Aim to walk for about 30 minutes at least five times a week. To stay comfortable and safe, try to walk in the morning or evening when the air is cooler.

Leisure Cycling

Cycling is a good cardiovascular workout and is gentle on the joints. For people with hypertension, it is usually safer to use a stationary bike at home or cycle outdoors on flat roads at a light to moderate pace so blood pressure levels remain more stable.

Swimming

Swimming involves almost all major muscle groups and provides effective aerobic exercise without putting too much strain on the heart. The buoyancy of the water also helps reduce the risk of injury. Try swimming for about 30 minutes, three to four times a week as part of your routine to help manage high blood pressure.

Deep Breathing Exercises

Breathing practices, such as diaphragmatic breathing, can be added as a complement to your exercises. These techniques help calm the nervous system and lower blood pressure levels over a short period of time.

Yoga

Yoga helps maintain flexibility and is also useful for reducing stress, which is one of the triggers of high blood pressure. Choose gentle yoga sessions with simple, low-risk movements. Avoid demanding poses, such as headstands or other inversions, to keep the practice safe for people with hypertension.

Before starting any workout, always begin with a warm-up and end with a cool-down so blood pressure does not rise or fall too suddenly. Avoid exercises with very high-intensity that leaves you extremely short of breath, as this can cause a sharp spike in blood pressure levels.

It is also very important to talk to a doctor before starting or changing an exercise routine, so the type and intensity of activity can be adjusted to your health condition. You can consult a doctor directly or use the health consultation feature on the Ai Care app, which can be downloaded from the App Store and Play Store.

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