High blood pressure leads to heart attack, stroke, kidney diseases, heart failure, etc. Emphasizing that regular use and follow-up of medication is vital for people with high blood pressure, experts draw attention to the importance of exercise on blood pressure and list safe exercises to be done after the age of 35.
Prof. Dr. Defne Kaya, Head of the Department of Physiotherapy and Rehabilitation at Üsküdar University Faculty of Health Sciences, noted that exercise is just as effective in keeping blood pressure under control as medication.
Prof. Dr. Defne Kaya said, "High blood pressure, also known as high blood pressure, leads to diseases such as heart attack, stroke, kidney diseases and heart failure." Prof. Dr. Defne Kaya warned, "It is vital for people with high blood pressure to be under regular doctor control, regular use and follow-up of the medications prescribed by the physician."
Weight and excessive salt consumption trigger high blood pressure
Prof. Dr. Defne Kaya stated that people who are over 65, overweight, consume too much salt, do not consume enough fruits and vegetables, consume too much coffee and alcohol, smoke, do not sleep enough and properly (at least 6 hours), and do not exercise enough are at risk of high blood pressure and continued her words as follows:
"Blood pressure consists of two different values as systolic (popularly known as high blood pressure or the pressure created by the heart while pumping blood) and diastolic (popularly known as low blood pressure or the pressure when the heart stops pumping blood). Blood pressure is expressed by the systolic/diastolic ratio and pressure values are given. Ideal blood pressure should be between 90/60 mmHg and 120/90 mmHg. If your blood pressure is higher than 140/90 mmHg, you have high blood pressure. If your blood pressure is between 120/90 and 140/90 mmHg, it indicates that you are a candidate for high blood pressure."
Exercise keeps blood pressure under control
Stating that exercise, like blood pressure medications, is effective in keeping blood pressure under control, Prof. Dr. Defne Kaya said, "Exercise reduces high blood pressure by 4.33 mmHg, while regular exercise in addition to medication reduces high blood pressure by 8.96 mmHg. Almost 9 units of reduction is very important in the treatment of high blood pressure."
Heart-friendly exercises: Walking, swimming and weight lifting
Stating that walking, swimming or weight lifting exercises are heart-friendly, Prof. Dr. Defne Kaya said, "There are two important indicators for adequate and health-improving exercise prescription" and said the following:
1."'At which heart rate to start burning fat by evaluating your heart-lung system?'
2. "Muscle strength should be evaluated and how much load on the muscles will support fat burning?" questions should be answered. Therefore, consult your physiotherapist and ask for a safe and effective exercise prescription with a good assessment."
Which exercises should be done after 35 years of age?
Prof. Dr. Defne Kaya listed the safe exercises to be done after the age of 35 as follows:
- "Brisk walking (especially Nordic walking),
-Weight training
-Up and down stairs,
-Lifting and carrying weights (try it for grocery shopping),
-Exercise with resistant colored bands,
-Heavy work you can do in the garden,
-You can continue running if you have been doing it before."
Protect your health with 150 minutes of exercise a week
Prof. Dr. Defne Kaya, Head of Üsküdar University Physiotherapy and Rehabilitation Department, concluded her words as follows: "Do not deprive your muscles and bones, soul, heart and brain of oxygen by doing exercises that will keep your heart beating healthily such as cycling, brisk walking, swimming for at least 150 minutes a week and exercises such as weights, pilates, yoga at home. Exercise and keep your heart beating healthily for the good memories of your life."
