The most suitable exercise mode for patients with hypertension
First, take a walk.
Anyone can do this exercise, which is more valuable for patients with hypertension. After walking for a long time, diastolic blood pressure can be significantly reduced and hypertension symptoms can be improved. Walking can be done in the morning, at dusk or before going to bed. The time is generally 15-50 minutes, 1-2 times a day, and the speed can depend on everyone's physical condition. Walking in a place with fresh outdoor air is a simple exercise method to prevent and treat hypertension.
Second, jogging or long-distance running
Exercise is relatively large, only suitable for patients with mild hypertension, patients should not exercise too vigorously. The highest heart rate of hypertensive patients when jogging can reach 120- 136 beats per minute. Long-term exercise can make blood pressure drop steadily, pulse steady, digestive function enhanced and symptoms alleviated. The running time can be gradually increased from less to 15-30 minutes. Slow down, don't run fast. It's not suitable for long-distance running because of coronary heart disease, so as to avoid accidents.
Third, Tai Ji Chuan.
Tai Ji Chuan has a long history in China. It is a kind of martial arts and a necessary item for keeping fit. Tai Ji Chuan has a significant preventive and therapeutic effect on hypertension, and is suitable for patients with hypertension in any period. According to the survey, the average blood pressure of the elderly aged 50-89 who have been practicing Tai Ji Chuan for a long time is 134. 1/80.8 mm Hg. It was significantly lower than that of ordinary elderly people in the same age group (154.5/82.7mm Hg).
This is mainly because Tai Ji Chuan's gentle movements can relax the muscles and blood vessels of the whole body and promote blood pressure drop. When playing Tai Ji Chuan, you must concentrate, concentrate your thoughts and be calm as water, which can effectively reduce the stimulation of mental stress on the human body and help to lower blood pressure. Tai Ji Chuan's balance and coordination of movements is of great help to improve the balance and coordination of movements of patients with hypertension.
Fourth, Qigong.
Loose work is better, and standing pile work, strong work and dynamic work can also be used as appropriate. The principle of acrobatics emphasizes "relaxation", "quietness" and "health", and requires the coordination of ideas and simple movements. Breathing should be forward, not intermittent. Exhale should be prolonged appropriately to improve the excitability of vagus nerve. The movements should be alternately combined movements of upper and lower limbs and trunk, with great tightness and relaxation, so as to avoid prolonged isometric contraction. Qigong should be practiced at least/kloc-0 times a day for 30-45 minutes each time.