① Moderate and above sports are prohibited.

② Choosing suitable exercise includes aerobic exercise, strength exercise, flexibility exercise and comprehensive functional exercise. Find an exercise program that interests you and keep exercising for 30 minutes every day. Fast walking, jogging, stretching, yoga, Tai Ji Chuan, table tennis, doing daily housework, shopping, etc. These activities are conducive to controlling blood pressure and keeping the heart healthy.

Slow down when you start exercising: If you haven't done any exercise for a while, start slowly. Sports with moderate intensity or above will be injured if you enter too quickly. You can choose some light exercise, such as walking or using a treadmill, and stick to 10- 15 minutes every day. When you become stronger, you can increase your exercise time and intensity until you reach the goal of 30 minutes a day. Avoiding sudden strenuous exercise, or trying to make rapid progress in a few days, may make blood pressure fluctuate greatly, which is not good for your health.

4 strength exercises to prevent falls and control blood sugar: pushing, pulling, dragging, lifting and pressing in life are all ways of strength exercises. Middle and low intensity should be selected for strength exercises, and it is advisable to repeat each group of strength exercises 10 ~ 15 times. During the practice, you should keep breathing normally and avoid holding your breath.

Strength training can increase muscle mass, strengthen muscle strength, relieve joint pain, increase human balance ability, prevent falls and improve blood sugar control. It is recommended that patients with hypertension do strength exercises 2 ~ 3 times a week, with an interval of more than 48 hours.

⑤ Correct exercise time: Appropriate physical activity in life is helpful to blood pressure control and health promotion. Patients with hypertension can do some housework, walking and shopping properly, so that the total amount of walking activities every day reaches or approaches 10000 steps.

Appropriate time for exercise: The blood pressure of hypertensive patients is often at a relatively high level in the morning, and the morning is also a period of high incidence of cardiovascular events, so it is best to exercise in the afternoon or evening.

⑥ Breathe more negative ions during exercise: Negative ions, also called negative oxygen ions, refer to oxygen ions that are negatively charged due to the acquisition of redundant paired electrons. It is formed by combining oxygen molecules in the air with free electrons. Natural discharge (lightning), photoelectric effect, fountains and waterfalls can ionize the surrounding air and form negative oxygen ions. Negative oxygen ions enjoy the reputation of "vitamin", "air vitamin", "longevity element" and "air vitamin" in the medical field.

Air negative ions have the therapeutic effect of lowering blood pressure, while positive ions have the opposite effect, which can raise blood pressure. After inhaling negative ions, negative ions dilate coronary arteries and increase coronary blood flow through nerve reflex and body fluids, dilate peripheral capillaries, improve myocardial function, adjust heart rate, restore vascular response and blood flow velocity to normal, relieve angina pectoris and restore normal blood pressure. Studies such as ECG X-ray oscillography have proved that negative ions can improve cardiac function and myocardial malnutrition.

⑦ Warm-up and relaxation exercise: For hypertensive patients, warm-up before exercise and relaxation after exercise are very important. These exercises can gradually increase and decrease the heart rate. Walking on the road or on the treadmill for 10 minutes is a good way to warm up before exercise and relax after exercise. Remember, keep breathing normally during exercise and avoid holding your breath.

8 Make exercise convenient: Hypertension has become younger and younger, and a large number of hypertensive patients are still busy with work and need to take care of their families. Therefore, they can exercise after work or even during lunch break.

9 Transform your home gym: If you want to exercise, but you don't have the time and conditions to go to the gym, get a gym at home. Buy a fitness blanket, some weight-bearing equipment, tensioners and fitness balls for yoga and put them in the locker. Just exercise with these equipment at home every day.

In addition, we should pay attention to:

Reduce sodium intake.

Supplement calcium and potassium salt.

Reduce fat intake.

Quit smoking and limit alcohol.

Relieve mental stress and maintain psychological balance.