Exercise suitable for patients with hypertension 1: Walking
Walking can start at 70 ~ 90 steps per minute, the walking speed is 3 ~ 4 kilometers per hour, and it lasts 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.
Exercise suitable for patients with hypertension 2: fitness running
Patients with hypertension should do ECG exercise test before fitness running to check the cardiac function and the responsiveness of 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. From the point of view of scientific fitness, especially the effect of rehabilitation exercise for cardiovascular patients, it is best to carry out it from 9 am to 1 1 point, or from 4 pm to 6 pm.
Exercise suitable for patients with hypertension 3: 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 can be reduced by 10-20mmhg. 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 mind is highly concentrated and your mind is quiet, which will help to eliminate the symptoms of nervousness, excitement and nervousness in patients with hypertension.
Exercise 4 suitable for patients with hypertension: climb stairs on tiptoe.
Taking the stairs on tiptoe can make your blood pressure stable and energetic. Compared with walking on the flat ground, climbing stairs has more exercise, which can not only exercise muscles, respiratory organs and circulatory organs, but also strengthen waist and foot muscles and improve general function. Old people should pay attention when walking on tiptoe. If their physical fitness is not very good, they should pay attention when walking. Don't fall down for exercise, it will seriously paralyze you.
How to determine the intensity of exercise when hypertensive patients choose the exercise that suits them? There is a simple way to judge, which is to look at the maximum heart rate during exercise. The general reference number abroad is 220 minus age and then multiplied by 50% ~ 60%. The percentage of healthy people is slightly higher, and the situation of patients with hypertension is slightly better. A simple estimation method in China is: 170- age = maximum exercise heart rate. For example, if you are 60 years old, your heart rate after exercise should not exceed 1 10 beats/minute. There is also a more important indicator, that is, your own feelings at that time, such as exercising, being able to speak and hum songs coherently.
After exercise, don't feel dizzy, flustered, short of breath or tired. If the heart rate is still higher than usual after an hour of exercise, it is that the exercise intensity is too high. It is difficult to fall asleep at night after exercise, or I am too tired to wake up the next day, which also suggests that the intensity of exercise may be too high. It should be noted that we should start with a small amount of exercise. You can't suddenly increase the amount of exercise and suddenly do high-intensity exercise. Do a good job of warm-up before exercise and finishing after exercise.
Life lies in exercise. Doing moderate exercise can prevent and assist in the treatment of hypertension. Why not?