Taking the stairs on tiptoe can make your blood pressure stable and energetic. Climbing stairs costs more than walking on the ground, which can make your body get better exercise. What deserves our attention is that the elderly must pay attention when walking on tiptoe. After all, aging can easily cause physical damage. If you are not in good health, you should pay attention when you stand on tiptoe. Pay attention to walk slowly and don't fall down because of exercise. If it is serious, it is likely to cause paralysis.
Step 2: Walk
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 patients with hypertension who have no exercise habits. As an adaptability (walking on the flat ground and going down the hillside), it has achieved good results in the treatment of hypertension.
3, 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. Running needs mental relaxation, and rhythm is very important. Patients with hypertension should choose to exercise when the temperature rises, avoiding morning and evening, when the air is not very good.
According to the investigation and study, the indexes of hemorheology, especially blood viscosity, have increased to varying degrees from 20 pm to 6 am. In order to avoid aggravating the illness, it is not appropriate to carry out certain intensity of physical activities in the morning. Although this is not consistent with the habit time of mass physical exercise in most parts of China, from the perspective of scientific fitness, especially the effect of rehabilitation exercise for cardiovascular patients, it is best to do it between 9: 00 am and 1 1 pm, or between 4: 00 pm and 6: 00 pm.
4. 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 1.3 ~ 2.7 kPa (10? 20mmHg), the average systolic blood pressure of the elderly who practice Tai Ji Chuan for a long time at rest is about 2.7kPa lower than that of the elderly in the same age group. What is the most important thing for hypertensive patients to pay attention to when playing Tai Ji Chuan? Loose? Word, muscle relaxation can reflexively cause blood vessels? Relax? , 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.
Four problems that should be paid attention to in exercise for patients with hypertension
1. Adjust the intensity of exercise and pay attention to the change of heart rate: patients with hypertension should exercise according to their own conditions and don't overemphasize themselves. Usually, patients with hypertension take different kinds of drugs, so even in a quiet state, the heart rate will accelerate or slow down, which will lead to the decline of patients' tolerance to exercise.
Slow heart rate: when taking propranolol, betaloc, etc. When taking blockers, some patients (yellow people are more obvious than white people) can slow down their resting heart rate to 50 ~ 54 beats/min. If the patient is 60 years old and has little daily activity, his heart rate may jump to 96 beats/min +0 12 beats/min during aerobic exercise. At this time, the patient may feel flustered and short of breath, and his blood pressure may rise. So, it is recommended to take it? It is safe to measure the heart rate of hypertensive patients during exercise with receptor blockers and control the heart rate below 90 beats/min.
Increased heart rate: Some drugs (such as nifedipine) can increase the heart rate. After taking 10 minutes, some patients can increase their heart rate to 80 ~ 90 beats/min in a quiet state. Patients can feel their heartbeat after a little exercise, and feel flustered and short of breath. It is suggested that patients should not do big muscle activities during the period with the strongest heart rate response after taking medicine (in fact, when the drug concentration in the body is high), but only do abdominal breathing and soothing movements.
Mild depression: Some antihypertensive drugs may cause mild depression. Patients should not give up regular exercise and other beneficial recreational activities.
2, pay attention to supplement water, in case of blood drug concentration is too high to lead to ischemic cerebrovascular accident.
It is suggested that hypertensive patients drink boiled tap water or mineral water, because tap water or mineral water contains minerals related to lowering blood pressure, such as calcium and magnesium, which can at least meet the human body's demand for minerals 1/5. Moreover, mineral water is weakly alkaline, which can partially neutralize the acidic metabolic waste produced by exercise. If you drink pure water with weak acidity, you won't have this benefit. At the same time, due to the concentration of blood after sweating, it is necessary to supplement boiling water with low osmotic pressure. If you add salt water or finished drinks, it will aggravate blood concentration or dehydration and increase thirst. It is best to add water several times before, during and after exercise, and the water temperature is about 150 ml (three or four mouths) each time. The water temperature should not be too cold, about 20℃ is appropriate to prevent adverse stimulation to gastrointestinal tract and blood pressure.
3. Eat more vegetables and fruits.
Because some hypertensive patients may take antihypertensive drugs and aspirin containing diuretics, minerals such as potassium, magnesium and zinc are easily excreted with urine, resulting in lack in the body. At the same time, due to the increase of heat energy consumption during exercise, 0.5 mg of vitamin B 1 is needed as a coenzyme for every increase of1calorie heat energy. If it is not supplemented in time, it is easy to lack vitamin B 1. Therefore, it is suggested that patients with hypertension eat coarse grains properly, or take nutritional drugs containing vitamins and minerals, and eat more fruits and vegetables such as bananas, oranges, watermelons, potatoes and eggplant at ordinary times, which is conducive to maintaining the stability of blood pressure.
4. What is the beginning of the exercise? Slow? Become the standard
Do people who have never exercised have to start exercising? Slow? . For example, you can start with 10- 15 minutes of your favorite sport. With the improvement of physical condition, you can increase the exercise time and intensity, instead of reaching a certain stage at the beginning.