The form of exercise should be mainly aerobic exercise, emphasizing step by step. The main forms of exercise are walking, brisk walking, jogging, aerobics, Tai Ji Chuan, cycling and swimming. Among them, walking and brisk walking are popular exercise methods, and their exercise intensity is relatively small, which will not cause blood pressure fluctuation in peripheral exercise, and at the same time, you can get full-body exercise.
We suggest that you control the amount of walking every day at about 6000 steps, instead of pursuing too many steps. In particular, some people often walk more than 10 thousand steps a day, which will also accelerate the injury of knee joint. Relatively speaking, regular exercise every day is more important. It is recommended that you exercise for more than half an hour 5~7 days a week, preferably in the afternoon or evening, and avoid going out in the early morning (blood pressure peak) and cold and rainy weather.
There are various forms of exercise, so we must choose the one that suits us according to our own situation. For hypertensive patients with recent blood pressure fluctuation, blood pressure level exceeding 180/ 120mmHg or complicated with cardiac insufficiency, the basic diseases should be actively treated first, and then exercise should be started after the condition is stable. At the same time, we should pay attention to low-salt diet, quit smoking and limit alcohol, control weight, maintain a good attitude, take medicine regularly, pay attention to monitoring blood pressure changes and review regularly.
We often say that patients with hypertension should adhere to appropriate exercise intensity according to their physical condition. Exercise is an important aspect of life regulation of hypertension. For patients with hypertension, walking is a good way to keep fit.
The benefits of exercise for patients with hypertension are not only conducive to the control of blood pressure, but also long-term effective exercise. On the one hand, it can regulate the body's blood circulation, improve the blood viscosity, slow down the heart rate, and play a certain auxiliary role in reducing high blood pressure and strengthening the stability of blood pressure control. On the other hand, insisting on physical exercise can enhance our cardiopulmonary function, exercise myocardial function and improve myocardial blood supply, which is also very beneficial to reduce the risk of cardiovascular diseases. Therefore, for patients with hypertension, physical exercise not only helps to control blood pressure, but also helps to reduce the risk of cardiovascular disease.
Another point that needs to be emphasized is that lowering blood pressure can't just rely on exercise. Usually, for simple essential hypertension, life intervention can be carried out first. Lifestyle intervention of hypertension includes strengthening exercise, but it is not the only life intervention method. It is found that the average systolic blood pressure and diastolic blood pressure can be reduced by 3.84mmhg and 2.58mmhg by strengthening exercise and insisting on aerobic exercise, which is not large. However, if we can add comprehensive life conditioning such as low-salt diet, adjusting diet structure, controlling weight, quitting smoking, keeping a calm mind and keeping a good work and rest, there is often more room for blood pressure to drop. Sometimes, through strict self-discipline, essential hypertension can completely drop to1. For severe hypertension, drug control should be started as soon as possible on the basis of lifestyle adjustment. Only in this way can we really control blood pressure, achieve blood pressure stability and reduce the risk of cardiovascular diseases.
Let's talk about the sport of walking. Walking is a good exercise, but walking here does not mean going out for business or shopping in our daily life, but a kind of walking exercise that needs to take time out to do. Usually we emphasize that patients with hypertension are most suitable for aerobic exercise, and walking is one of the best aerobic exercises.
It is recommended that hypertensive friends who walk keep walking quickly, and they can walk about 6000 steps every day. If physical conditions permit, it is no problem to walk more. It is reasonable to control the walking pace at 8 ~ 65,438+00 minutes per kilometer, but it certainly depends on the specific physical condition. For some elderly friends, this speed can be appropriate. However, in order to achieve the effect of exercise, you must feel the increase of heart rate during walking. It is ok to keep your heart rate around 140 at ordinary times (it can be lower for elderly friends), so it is no problem to walk for 40 to 50 minutes every day. 6000 steps will also be an effective exercise for your body, and then gradually slow down and slowly let your heart rate drop.
When patients with hypertension walk, on the one hand, they should control the intensity of exercise according to their physical condition, on the other hand, they should also pay attention to perseverance. In general, it is recommended to take a walk for at least 5 days a week, which can effectively exercise your body shape. If you can't keep exercising, even if you reach the intensity of exercise, the antihypertensive effect on hypertension will not be too good.
Patients with hypertension should pay attention to find out their blood pressure fluctuation law before walking. On the one hand, they should exercise under the premise of controlling blood pressure. On the other hand, when choosing the time for walking, they should try to avoid the peak of blood pressure exercise. Although the intensity of walking exercise is not intense, it is inevitable that the heartbeat will accelerate and blood pressure will rise temporarily during the exercise. Therefore, only by controlling blood pressure well and avoiding the peak of blood pressure can we better ensure the health and safety during exercise.
It should also be reminded that the weather is getting warmer and it is inevitable to sweat after exercise. In this case, we should pay attention to replenish water for the body in time, but we should also be careful not to drink a lot of water at a time. Drinking a lot of water at a time will lead to an increase in blood volume and blood pressure. In addition, you must not take a cold bath after exercise, which is suddenly stimulated by cold water. Many hypertensive patients should pay attention to the inducement of cardiovascular emergencies such as myocardial infarction.
The treatment of hypertension patients is comprehensive treatment. If you want to control your blood pressure in a suitable range, you should not only control your diet, but also maintain a good attitude, exercise reasonably, and give drugs to control your blood pressure when necessary. So, how to lower blood pressure by walking or running? Next, medical science will analyze it for you.
Fast walking and jogging are favorite sports for middle-aged and elderly people. Their exercise intensity is not strong, middle-aged and elderly people are easy to persist, and there is almost no exercise risk. They can also lower blood pressure and benefit the cardiovascular system. So most middle-aged and elderly people use brisk walking or jogging to exercise. If you want to lower your blood pressure, you should pay attention to the frequency and time of brisk walking or jogging. We suggest that when walking or jogging, the distance per minute should be controlled at about 80- 100 meters, with about 120-200 steps per minute, and the exercise time should be kept at about half an hour, so as to achieve the purpose of aerobic exercise, that is, walking or jogging for about 3600-6000 steps in half an hour. Due to the influence of height and age, different people have different paces, and the tolerance of the elderly is lower than that of middle-aged people. Therefore, in the process of exercise, you can adjust the pace according to your own state. If they can't stand it, they can rest for a few minutes before continuing to exercise. The maximum heart rate during exercise should not exceed (170- age), and it is advisable to have enough physical strength and energy after exercise. It is more appropriate to exercise five times a week.
Through this way of walking or jogging, the systolic blood pressure and diastolic blood pressure of hypertensive patients can be reduced by about 4mmHg and 2.5mmHg for a long time, and the blood pressure can be further reduced with diet control.
Besides brisk walking and jogging, other sports can also lower the blood pressure of patients with hypertension, such as playing Tai Ji Chuan, swimming, outdoor cycling and badminton. They are all aerobic exercises. Exercise time is the same as walking, half an hour is appropriate, and exercise 5 times a week; Exercise intensity should be moderate, that is, the maximum heart rate should not exceed (170- age).
It should be noted that patients with severe cardiovascular diseases such as severe heart failure and myocardial infarction are not recommended to adopt the above exercise methods, and specialists should make personal exercise plans according to their own conditions.
To sum up, patients with hypertension can lower their blood pressure by walking for half an hour every time. According to your own situation, you can walk about 3600-6000 steps at a time and exercise five times a week, which can achieve good blood pressure control. Patients with severe cardiovascular diseases should exercise under the guidance of doctors.
Thank you for reading!
Friends with hypertension, in addition to maintaining a good lifestyle and taking medicine regularly, insist on regular fitness walking is the best way to treat hypertension. How many steps should hypertension take every day to achieve the goal of lowering blood pressure? The recommended answer is-6000 steps! 6000 steps to get rid of three chronic diseases: hypertension, hyperglycemia and hyperlipidemia.
First, why can walking lower blood pressure?
1. Enhance cardiopulmonary function and vascular elasticity.
2. Promote digestion, burn calories, reduce fat accumulation, and have a good weight loss effect. Generally speaking, every weight loss of 10 kg can help to lower blood pressure 10mmHg.
3. It can reduce the production of hormones and excessive adrenaline. Excessive adrenaline can cause arterial diseases, which will increase blood pressure.
4. Exercise dilates blood vessels in the whole body, reduces blood vessel pressure and lowers blood pressure.
The research shows that the effect of an effective exercise not only exists in the process of exercise, but also lasts about 12-20 hours in the body, so what is an effective exercise becomes a key. The key is to have a certain intensity, which can be measured by the increase of heart rate. Usually the heart rate reaches a value (170- age). Importantly, the effect of exercise can last 12-20 hours in the body, which is equivalent to the effect of taking long-acting antihypertensive drugs.
Second, how to walk helps to lower blood pressure.
1. Watch your walking time.
Studies have found that walking for 40 minutes every day can lower the blood pressure of patients with hypertension; An effective exercise can lower blood pressure by 5- 10mmHg. If you keep exercising, the benefits will last over time.
2. Adhere to the "effective" walking style
So how can walking effectively exercise heart and lung function and help control blood pressure? How to get to the recommended 6000 steps? Here, I suggest that everyone "concentrate on walking and go quickly". How long will it take? About 30 minutes to 45 minutes, this pace should be faster. In this way, the general body will sweat, and the heartbeat will obviously feel accelerated and wheezing. This kind of exercise is an intensive training for cardiopulmonary function. Although the intensity is not great, it is a good exercise method. 6000 steps is about 3.5~4.5 kilometers. This kind of exercise distance and intensity is very suitable for patients with hypertension. Persistence every day is very effective in controlling blood pressure.
3. Follow the principle of gradual progress.
When you walk, your blood pressure will rise slightly, so you must walk slowly at first, and its speed is about 40% ~ 50% of your whole walk. It is more appropriate to walk 2 ~ 3 kilometers in 30 ~ 45 minutes. The intensity of walking is based on the fact that sweat seems to flow out. After walking for a few days, my body has adapted to it, so I can slowly increase the number of steps and speed up.
For the control of blood pressure, it is generally advocated to control blood pressure within the target value of < 140/90 mmHg; In patients with chronic kidney disease, diabetes, heart failure or stable angina pectoris complicated with hypertension, the blood pressure should be controlled within 130/80mmHg; However, isolated systolic hypertension in the elderly cannot be reduced too quickly, and the systolic blood pressure should be controlled slowly below 150mmHg.
Walking every day can lower blood pressure?
Walking can really lower blood pressure, which is one of the ways to control blood pressure through lifestyle intervention, but the conditions for lowering blood pressure through walking are a bit harsh and not suitable for everyone.
First of all, there are no fixed steps in walking. Of course, the more you can do, the better Why? The purpose is to "reduce fat and lose weight"! Only by losing weight and controlling the body mass index within 24 kg/m 2 as much as possible can we achieve the goal of better controlling blood pressure.
Secondly, there are blood sugar reserves and aerobic sugar factories in the human body. Only when the amount of exercise is greater than the sum of the two, the body will decompose fat without oxygen, thus achieving the purpose of burning fat. To achieve this goal, it is necessary to walk at a moderate speed, at least > 120 steps/minute, and continue walking for more than 45 minutes, so as to achieve the effect of losing weight and lowering blood pressure all the year round.
Finally, while exercising, we must control our diet to achieve a low-salt low-fat high-potassium diet and reduce energy intake. If you can't do energy consumption > energy absorption, it's useless to walk more. This is especially true for early hypertension.
What kind of blood pressure can't be completely controlled by walking?
If the blood pressure reaches or is higher than (160-179)/(100-109) mmhg; Or patients with hypertension complicated with diabetes, hypertension complicated with heart, brain, lung and other complications, it will be difficult to control through exercise. At this time, it is necessary to control blood pressure with antihypertensive drugs, and then exercise, lose weight and gain muscle.
How many steps should hypertensive patients take every day to achieve the goal of lowering blood pressure?
This life intervention method for lowering blood pressure runs through the whole process of life intervention for patients with hypertension from beginning to end, especially for those patients with hypertension caused by lack of exercise and obesity. Proper exercise can indeed achieve a certain antihypertensive effect, but doctors generally do not absolutely emphasize to patients how many steps they should take every day. This is a very specific doctor's advice, because the individual differences of our hypertensive patients are very large. For example, you can't ask an elderly hypertensive patient and a middle-aged person to walk a few steps. In addition, if obese hypertensive patients walk like normal-weight people, it is certainly difficult to have the effect of lowering blood pressure, and they also take 10000 steps. You walk well. When people walk more than 200 kilograms, their blood pressure may not drop, and their knees will be damaged first.
Therefore, exercise to reduce blood pressure must be based on your blood pressure level, age, whether there are joint injury diseases such as knee joint and whether there are other chronic diseases such as coronary heart disease. Under normal circumstances, there is no absolute requirement for walking steps, so it is advisable to sweat slightly.
However, it should be noted that no matter how people walk to lower blood pressure, exercise to lower blood pressure has certain limitations. It is absolutely not enough to take only a few steps to control and reach the standard of blood pressure.
I have a 35-year-old hypertensive patient who was initially advised to take antihypertensive drugs. At that time, he felt that he was too young to bear it, just needed more exercise. Five years later, he came to our hospital for heart discomfort and was diagnosed with heart disease and ventricular hypertrophy, which is a typical target organ damage caused by long-term unstable control of hypertension.
This view that you are young, don't need to take antihypertensive drugs, and exercise is good for lowering blood pressure is a big misunderstanding. This is why I never emphasize to patients that exercise can treat hypertension, because it is wrong. Exercise is just a way of life intervention to lower blood pressure, which has the effect of lowering blood pressure, but it is definitely not a prescription for treating hypertension!
Those who think that taking medicine early for hypertension is not good and worry about side effects are all wrong.
Exercise can only lower blood pressure in the early or early stage of hypertension, but once hypertension is diagnosed, it is necessary to prescribe drugs to lower blood pressure, and the so-called side effects, from the long-term pros and cons, are absolutely far less than the harm of hypertension to target organs!
Scientific and regular exercise is very helpful for blood pressure control of patients with hypertension, which can not only reduce blood pressure level, but also relieve anxiety, improve cardiopulmonary function and control weight, thus playing an auxiliary role in the treatment of hypertension. Walking, as the easiest way to exercise, is suitable for most people. Walking every day is good for your health, but you should also master the methods of exercise and not blindly do it, otherwise it will cause blood pressure fluctuation, which is not conducive to disease control.
Patients with hypertension walk about 6000 steps a day, and strenuous exercise is not recommended. Exercise should be moderate and gradual. Although walking 10,000 steps a day will reduce blood pressure to a certain extent, it will also damage our knee joints, which is not worth the loss for everyone's health. Exercise is very important for patients with hypertension. It is recommended that you exercise 5 ~ 7 days a week, and it is advisable to exercise for more than half an hour at a time.
Patients with hypertension are very particular about exercise. It is suggested to give priority to aerobic exercise, including walking, jogging, aerobics, Tai Ji Chuan and cycling. Choose warm weather for exercise, especially in the afternoon and evening. Exercise in the morning is not recommended. The low temperature in the morning is also the peak of blood pressure in a day, which is easy to induce cardiovascular and cerebrovascular accidents. Also avoid cold, rainy and snowy weather and go out to exercise. Fully warm up before exercise, pay attention to keep warm and replenish water during exercise, and the exercise center rate should be kept at about 60% ~ 70% of those aged 220- 70. If you feel uncomfortable during exercise, you should stop exercising and seek medical advice if necessary.
Although regular exercise is very helpful for blood pressure control, people with recent blood pressure fluctuation, blood pressure level exceeding 180/ 120mmHg, and cardiac insufficiency need to actively treat basic diseases and start exercise after the condition is stable. Hypertension is the most common chronic disease, and its treatment needs lifestyle intervention and comprehensive drug treatment. At the same time, we should pay attention to reasonable diet, quit smoking and limit alcohol, control weight, maintain a good attitude and take medicine regularly. At the same time of treatment, we should also pay attention to monitoring the changes of blood pressure and pay attention to regular review.
I used to have high blood pressure. My blood pressure is about 160. I didn't take medicine, it was about 100. After taking antihypertensive drugs, my blood pressure is about 135 and my pressure is about 85. A friend of mine specializes in nursing three highs. He taught me to drink fruit and vegetable juice to lower blood pressure, and the effect was very good. After two days, my blood pressure was normal, and then I insisted on starting a normal diet (eating less meat) for half a year. The method is as follows: juice half an apple, a carrot and 3-5 celery together, add proper amount of nutritional meal replacement, and drink it five times a day (three meals at 10 am and 3 pm respectively). Don't eat staple food when eating, just eat cooked fungus mixed with onion and add appropriate amount of soy sauce and linseed oil.
Don't eat staple food for a month at first, then eat staple food once, and return to normal after half a year. During drinking fruit and vegetable juice, the blood pressure was basically around 70 ~ 120, and now it is around 80 ~ 130.
Show me the photos and you can see the details of what I eat.
Find the right Chinese herbal medicine, and then you can throw away the antihypertensive drugs!
Hello, patients with hypertension should insist on reasonable exercise. The so-called reasonable exercise is the way and amount of exercise allowed by the body function. Walk slowly at first, to 2-3 kilometers. With the increase of exercise, the walking speed can be accelerated, and it should be slightly sweaty and tolerable.