Hypertension is a systemic disease whose main symptom is the continuous increase of arterial blood pressure caused by arteriosclerosis, also known as essential hypertension. It is different from symptomatic hypertension secondary to nephritis and other diseases. The main symptom of hypertension is the continuous increase of arterial blood pressure, accompanied by organ damage to varying degrees. The diagnostic criteria of hypertension formulated by the World Health Organization (WTO) are systolic blood pressure greater than 18.6kpa( 140mmHg) or diastolic blood pressure greater than 12kpa(90mmHg). According to the degree of hypertension and other symptoms, hypertension can be divided into stage I, stage II and stage III.
Practice and theoretical research have proved that long-term regular exercise can reduce the resting blood pressure of patients with hypertension. The possible mechanism is that it acts on the cerebral cortex and subcortical vascular motor centers to regulate their functional status; The second is to reduce the excitability of sympathetic nerve that constricts blood vessels and increase the excitability of vagus nerve that dilates blood vessels; Thirdly, exercise dilates the capillaries in muscles and reduces the peripheral resistance of blood vessels, especially for the reduction of diastolic pressure; Fourthly, exercise can improve mood, and combined with diet control can effectively reduce the contents of cholesterol and low-density lipoprotein in blood, which are risk factors for reducing the incidence of hypertension.
In particular, it should be pointed out that not all types of hypertension are suitable for exercise, and exercise therapy is mainly suitable for stage I and II hypertension, in which stage II hypertension is mainly treated with drugs, supplemented by exercise rehabilitation. The participation of patients with stage ⅲ hypertension in rehabilitation exercise depends on the specific situation. It is not suitable for people with unstable symptoms and serious complications to participate in exercise. Patients with hypertension should have a physical examination before taking part in exercise and follow the doctor's advice. Generally, it is not suitable to treat symptomatic hypertension caused by various diseases with physical rehabilitation.
There are many exercise methods that can be used for hypertension. The general principle is to choose non-confrontational projects with medium and low intensity.
1. Walking: At the beginning, the speed is 70-90 steps per minute (about 3-4 kilometers per hour) and the duration is more than 10 minute. After getting used to it, walk or accelerate on the slope.
2. Fitness running: People who have a certain exercise foundation can use this method, but they should have a physical examination before exercise, especially an exercise test. Relax when running, master the rhythm and cooperate with breathing. Not too fast. Generally, the heart should not exceed 130 beats/min during exercise, and dizziness, palpitation and obvious fatigue will not occur after exercise.
3. Swimming and cycling; The requirements are basically the same as fitness running.
4, Taiji Chuan, Taiji Sword: Taiji moves softly, relaxes muscles and has a wide range of activities. In addition, when practicing Tai Chi, you should have a quiet mind, which is very beneficial to lowering blood pressure.
Matters needing attention in physical rehabilitation of hypertension
1. Must cooperate with drug treatment. Physical exercise can't replace drugs, but moderate exercise can gradually reduce the amount of drugs used.
2. Relax and feel happy during exercise.
3. Ensure adequate sleep.
4, to control diet, change eating habits, especially to limit salt intake.
5. Don't engage in antagonistic sports, especially fierce competitions.
6. Don't overexert or hold your breath for a long time during exercise.