Moderate aerobic exercise can regulate nervous system function, relieve the tension of central and sympathetic nervous system activities, enhance cardiopulmonary function, improve blood circulation, promote metabolism, increase high-density lipoprotein cholesterol, reduce blood sheath consistency and serum cholesterol, alleviate atherosclerosis, and help to lower blood pressure. Aerobic metabolic exercise should be the main exercise type for patients with hypertension. Avoid static strength exercises or breath-holding exercises such as pushing, pulling and lifting, and choose those projects that are systematic, rhythmic and easy to relax. Conditional can use active runway, bicycle dynamometer, etc. The types and ways of exercise suitable for patients with hypertension include Qigong, Tai Ji Chuan, medical gymnastics, walking, fitness running, aerobic dance, swimming, recreational ball games, outing and fishing. (1) Tai Ji Chuan: Because of Tai Ji Chuan's gentle movements, relaxed muscles, and wide-ranging activities, his mind is quiet, which helps to lower his blood pressure. 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. (2) Qigong: It is better to relax, and you can also use skills such as standing, strengthening and moving as appropriate. The principle of practicing Qigong emphasizes "relaxation", "quietness" and "health". It usually takes about two weeks to get results. (3) Walking: Walking can start at 70-90 steps per minute and last for 65,438+00 minutes at a speed of 3-4 kilometers per hour. It is mainly suitable for hypertensive patients who have no exercise habits as an adaptive exercise process. In the future, you can gradually speed up the pace or walk on the slope L. The specific method can be adapted to local conditions, but it must be gradual, and there must be no uncomfortable reaction in each 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. (4) Fitness Running: Fitness running for 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 z minutes. You need to relax when running, and the rhythm is very important. According to the individual's reaction and adaptability to exercise, the frequency of exercise can be three times a week or every other day 1 time, or five times a week. It is generally believed that less than twice a week has no obvious effect. If you exercise every day, the total amount of each exercise should not be too large.