The sports types and methods suitable for hypertension rehabilitation include Qigong, Tai Ji Chuan, medical gymnastics, walking, fitness running, aerobic dance, swimming, recreational ball games, outing and fishing.
Several kinds of soft exercises suitable for morning exercise
A traditional China Tai Ji Chuan (Tai Ji Chuan)
Because of Tai Ji Chuan's gentle movements, relaxed muscles and quiet mind, it helps to lower blood pressure. After completing a set of simplified Tai Ji Chuan, the systolic blood pressure of hypertensive patients can be reduced by 10-20mmhg, and the average systolic blood pressure of the elderly who practice Tai Ji Chuan for a long time is about 2.7kPa lower than that of the elderly of the same age. The most important thing for patients with hypertension to play Tai Chi Chuan is to pay attention to the word "loose". Muscle relaxation can reflexively "relax" blood vessels, thus promoting blood pressure drop. In addition, when playing Tai Ji Chuan, you should use your mind to guide your actions, so that your thoughts are highly concentrated and your mood is calm, which will help to eliminate the symptoms of nervousness, excitement and nervousness in patients with hypertension.
be on foot
Walking can start at 70-90 steps per minute, at a speed of 3-4 kilometers per hour, and last for 10 minute. It is mainly suitable for hypertensive patients who have no exercise habits as an adaptive exercise process. You can gradually speed up the pace or walk on the slope in the future. The application of medical walking (walking on the flat ground and going down the mountain) in China has achieved good results in the treatment of hypertension.
The specific exercise method can be adapted to local conditions, but it must be gradual, and there must be no uncomfortable reaction in every activity. If you feel strong, you can increase your exercise by extending your distance and speeding up your pace, or you can walk and run alternately.
Fitness running
ECG exercise test should be done before fitness running to check the responsiveness of heart function and blood pressure to exercise. The fitness running of patients with hypertension does not require a certain speed, but it is advisable to avoid dizziness, headache, palpitation, shortness of breath and fatigue after running. Heart rate is generally controlled within 130 beats/min.
People with higher health level, even with higher blood pressure, have lower mortality than those with poor aerobic exercise ability but normal blood pressure. At the same time, only long-term adherence to appropriate physical exercise can control or lower blood pressure. Regular aerobic exercise can reduce systolic blood pressure by 8 ~ 10 mmhg and diastolic blood pressure by 6 ~ 10 mmhg in patients with moderate hypertension. The important criterion of exercise is "frequency", that is, it is not less than 4 times a week and lasts for more than 3 months before it is truly effective.
The intensity is light, and it is best to walk.
What exercise is suitable for hypertensive patients? Patients with hypertension should not do strenuous and strenuous exercise, but should give priority to soothing. For example, walking and tai chi.
What exercise is more suitable for patients with hypertension? The exercise of patients with hypertension can only be done slowly and not excessively. Regardless of other sports. In addition, I give you some suggestions, hoping to help you.
1. Eat less meat, salt and oil. Don't eat salt in the morning and evening, eat less Chinese food! . 2. Keep your mouth shut, don't eat too much, be 60% to 70% full, and feel hungry after meals. Snacks! Come on! Insist on not being hungry or eating. Take a little exercise, don't feel tired within your tolerance. If blood pressure drops, you should increase your exercise appropriately. Shenjia psychotherapy
What exercise is suitable for 57-year-old hypertensive patients? 57-year-old patients with hypertension are suitable for aerobic exercise, such as brisk walking, jogging, Tai Ji Chuan and gymnastics. And avoid antagonistic sports, such as basketball, volleyball and football.
What exercise can people with high blood pressure do? Hypertension is often accompanied by fatty liver and hyperlipidemia. You can do brisk walking after dinner, and the amount of exercise should reach sweating on your back. You can drink some corn porridge and soybean milk in your diet, which can lower your blood pressure.
What kind of exercise can patients with lumbar spondylolisthesis do? Anyone with arthropathy can not recover by exercise, and the more exercise, the more serious it is.
What kind of exercise can lower blood pressure? Jogging for an hour every day for two months can effectively lower blood pressure in 75% patients with hypertension. I insist on taking effect after one month, hehe. ...