However, with the aggravation of the disease, high blood pressure has brought headaches, dizziness and other symptoms, which makes many old friends think that "you can't exercise with high blood pressure." In fact, persisting in exercise can reduce the diastolic blood pressure of patients with essential hypertension by 4±9 mmHg. For some patients with mild hypertension, blood pressure can even reach the standard through exercise and lifestyle intervention.
So how do hypertensive patients exercise and which exercises are suitable for hypertensive patients? Today we will tell you about this topic.
Blood vessels and nerves are parallel to muscles. During exercise, muscle contraction and relaxation will stimulate blood vessels and nerves, promote blood circulation, reduce blood flow resistance and relieve blood vessel pressure.
At the same time, in the process of exercise, exercise can change the adaptability of the vascular motor center, and play a certain role in the vascular motor center under the cerebral cortex, so that the blood pressure level of the body can be readjusted, so that the blood pressure of hypertensive patients can be maintained at a low level after exercise.
Therefore, hypertensive patients whose blood pressure is controlled below 140/90mmhg can do some moderate and low-intensity aerobic exercise, and it is safer to control the heart rate at 40% ~ 60% of the maximum heart rate during exercise.
Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply, which can improve oxygen intake and better consume excess calories in the body.
That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the oxygen needed for exercise to achieve physiological balance. It is characterized by low intensity, fast rhythm and long duration.
So, how to train aerobic exercise? The main items of aerobic exercise include walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, body-building dancing, skipping rope and doing radio exercises. You can do it once or several times a day, but the duration of each exercise should be no less than 65,438+00 minutes.
It is suggested that the exercise frequency should be controlled at 30 to 60 minutes every day. It is safe to control the heart rate during exercise at 60% ~ 75% of the maximum heart rate (the maximum heart rate is equal to 220 minus age), and it should not exceed 120 beats/minute. After exercise, the body feels between "relaxation" and "slight fatigue".
Resistance exercise mainly refers to muscle strengthening exercise, which can maintain or enhance muscle strength, endurance and muscle volume, and is also a way to enhance bone strength.
Resist for two or three days a week. There should be at least 1 group resistance exercise, and each group should repeat 8 to 12 times. The resistance exercise intensity should be a negative weight that can be repeated 8 to 12 times before muscle fatigue occurs.
Resistance movement can be carried out by instruments, elastic belt, etc. Select 8 ~ 10 kinds of exercises to exercise the main muscle groups of the whole body, and practice 2 ~ 3 groups, each group repeats 10 ~ 12 times.
1, step by step:
Don't exercise after getting up, do some warm-up activities first, starting with moderate-intensity exercise for 5~ 10 min each time, and gradually transition to moderate-intensity exercise for 30 min each time.
It should be noted that patients with hypertension are not suitable for holding their breath and explosive exercise, because these exercises need to hold their breath and contract the muscles of the head and neck, which will raise blood pressure. At the same time, the more exercise, the better.
2. Avoid musculoskeletal injuries:
Warm-up before exercise, finishing and stretching after exercise can effectively avoid musculoskeletal injury by following the principle of step by step and varying from person to person.
3. Learn to monitor blood pressure:
Patients with high blood pressure in the range of 160 ~ 180 or patients with low blood pressure in the range of100 ~110mmhg should first control their blood pressure according to the doctor's advice. After blood pressure is controlled, it is best to start exercising under the supervision of professionals to prevent cardiovascular accidents. Generally, try not to do a certain intensity of exercise in the morning.
4, take antihypertensive drugs, can't exercise immediately:
The reason is that during exercise, the human body will supply more blood to the tissues and brain, and after taking antihypertensive drugs, short-term exercise may inhibit the rise of normal hypertension, block excess blood supply, and easily lead to fainting.
Beta blockers, such as propranolol, metoprolol, bisoprolol, allol, etc. , will reduce the heart rate, blood pressure and cardiac output, making people feel tired, slow and breathless during exercise, thus bringing risks to exercise. So you can't exercise immediately after taking decompression drugs.
5. Pay attention to drink plenty of water after exercise:
Many antihypertensive drugs themselves also have diuretic effects. After taking these antihypertensive drugs, strenuous exercise is easy to cause dehydration and lead to electrolyte imbalance in the body.
Finally, lowering blood pressure by exercise is a long and lasting process. Three days of fishing, two days of drying nets, three minutes of heat, physical strength began to decline. After stopping for a few months, the control effect of exercise on blood pressure will also disappear.
So in the early stage of exercise, we choose the easiest exercise we like and do it slowly, which makes it easier to form the habit of regular exercise for a long time.
Hurry up and share the article with hypertensive patients around you. Let's act together!