Olahraga apa yang sebaiknya dihindari bagi penderita tekanan darah tinggi?

Do you know what exercises should be avoided with high blood pressure? Well, today we will tell you about it, but before that lets see what is hypertension or high blood pressure?

What is the Other Name of High Blood Pressure?

Hypertension, sometimes also known as arterial hypertension, is a chronic medical condition where blood pressure in the arteries increases. Due to such pressure, the heart needs to pump more than usual to maintain the flow of blood into the arteries of the blood.

What is High Blood Pressure Range?

Blood pressure involves two measurements, systolic and diastolic, depending on whether the heart muscle is getting contraction or there is tension in the middle of the heartbeats.

Normal blood pressure at rest is within the range of 100-140 mmHg systolic (highest-reading) and 60-90 mmHg diastolic (lower-reading). Hypertension occur if it remains constant at or above 90/140 mmHg.

Cerita Terkait

Jacob Nicholas Caan: Siapakah Pria Misterius Ini? Latihan Gerobak Dorong: Tantangan Pengondisian yang Serius

It is classified as primary hypertension and secondary hypertension. 90-95% of cases are classified as “primary hypertension”, which means high blood pressure without clear underlying therapeutic reason.

Other conditions that affect the kidneys, arteries, heart or endocrine system cause the remaining 5-10% of cases i.e. secondary hypertension.

Risk Factors of High Blood Pressure.

Hypertension is one of the risk factor for many diseases such as stroke, myocardial infarction (heart attack), heart failure, arterial viscosity of the arteries for example, aortic artery viscosity, peripheral artery disease and is a cause of chronic kidney disease. Moderate increase in blood pressure from the arteries is also associated with a decrease in life expectancy.

Changes in diet and lifestyle can improve blood pressure and reduce the risk of health complications. However, treatment through medication often becomes necessary for people in whom lifestyle changes are ineffective.

What Exercises Should Be Avoided With High Blood Pressure?.

• Weight lifting.
• Progressive resistance training.
• Squash.
• Skydiving.
• Cardio.
• Sprinting.
• Scuba diving.
• Long Distance Cycling.

Weight Lifting.

During heavy workout or weight lifting our blood pressure increased in dramatic manner as well as heart beats faster than normal. However, moderate weight training in regular manner is beneficial for overall of your health.

You should avoid lifting weights if your blood pressure is higher than the normal. In such situations you should consult with your doctor before starting a weightlifting session for precautions.

However, to prevent those risks you should not hold your breath during exertion, it may spike blood pressure. Prefer normal and continuous breathing during each lift.

Start and lift light weights rather than the heavy one. Because heavy weights require more pressure and strength, which spike the level of blood pressure inside the heart and vain. You should encounter your muscle groups with maximum repetition with lighter weights.

Alternate take rest approx. 40 to 60 seconds between each set.

Progressive Resistance Training.

It is kind of exercise that builds physical strength and endurance. Here we basically focus on heavier weight according to scientific based formula. It is work on over load principle. Here we do a particular exercise with persistent repetition. According to several studies it have several health benefits.

But due to over load principal it boost the blood pressure and also heart can beat more than natural rate. So, if you have high blood pressure then you must prefer other alternate exercise rather than progressive resistance training such as light weight exercise.⁽¹⁾

Squash.

Squash is a racquet game where 2 players or 4 players (for doubles) play in a four walled court with a small, hollow rubber ball. It is recognized by IOC and is a contender for inclusion in the future Olympic event. Squash has been recognized as the healthiest sports in the world.

It develops flexibility, speed and reflexes, improves resistance, stimulates the cardiac muscle, and increases endurance capacities.

However, it have some disadvantages like, continuous physical exertion during the game can put unnecessary pressure on arterial and cardiac. Some other includes pain in shoulder and elbow, back related problems, strains in knee and elbow and muscle cramps, strains. Playing squash for long time can also spike your blood pressure and heart beats.⁽²⁾

However, this game is basically played in a closed room, so, if you are suffering from “claustrophobia” then it is better to avoid this game.

Skydiving.

It is a hazardous activity where the probability of injuries and death are so high. The risk of bone fracture and tear of tendons are so much high in this activity.

Most of the accident happed while landing because it produce high amount of kinetic energy. According to a survey it is revealed that 35 percent skydiving related injuries and death are caused due to improper landing.

During this activity our blood pressure is rapidly increased which can cause heart attacks or other several health risks. Therefore, if you are suffering from high blood pressure, then you must avoid skydiving.

Cardio.

Cardio exercise is a way to keep the whole body and especially the heart healthy. This causes more calorie burn and blood circulation in all parts. Cardio exercises include many exercises such as jogging, jumping jacks or burpee.

It is an effective activity through which majority of people are get several positive health benefits. However, it have some side effects, such as;

• Reduce metabolisme which obstructs penurunan berat badan.
• Interrupt menstrual cycle in women.
• Create hormonal imbalance.
• Increase muscle loss.
• Prevent sleep.
• Increase menekankan.
• Damage immune system.
• Body became in catabolic state.

Apart from all above side effects cardio also increase blood pressure. During this activities our heart have to pump more blood to the vain, so as a result the level of blood pressure are desperately increase.

Hence, cardio exercises should be avoided if you are suffering from high blood pressure. However, you may practice light physical activities such as jogging and yoga etc.

Sprinting.

It is a vigorous physical activity which can spike heart rate. It have some pros and cons. Sprinting promote muscle growth, strengthen bones and beneficial for overall health.

However, it also have some negative effects. Such as, early fatigue, muscle strain, effect joints, cardiovascular strain and spike blood pressure and heart rate.

So, if you are suffering from high blood pressure then it is better to avoid this activity.

Scuba Diving.

It may consider as a safe activity but drowning can panic you, which can spike your blood pressure but there are also some other side effects of scuba diving, such as nitrogen narcosis, Decompression Sickness (DCS), arterial air embolism and nitrogen narcosis etc. that can also contribute to the cause of high blood pressure.

However, you can avoid these effects with vigilant training and proper groundwork.

Long Distance Cycling.

It is a another type of cardio activity, which required lot of energy and physical efforts. However, it also consider as a best physical activity.

But during long session your body may be dehydrate which can increase the risk of heart failure as well as long session can boost blood pressure and can weaken the upper portion of the body. Prolong cycling can cause musculoskeletal problems, pain and damage in muscle.

So, if you have problem of high blood pressure then you must avoid long distance cycling. But you can consider short distance cycling, as it is a low impact workout.

Pertanyaan yang Sering Diajukan.

Intinya.

High blood pressure is a serious disease which can cause several health issues. Therefore, the above mentioned exercises and activities should be avoided in high blood pressure.

If you are suffering from such kind of problem then you must plan an effective diet routine and physical activities based upon you physical condition. You must include light exercise and activities along with balanced diet, which is an effective way to eradicate this problem. However, you may find several studies on such a topic but noting is 100% confirmed. So, it is an honest opinion that reduce stress and depression from your life and lead a life with full of joy and positivity.

+3 Sumber