How to exercise for hypertension? Patients with hypertension should choose aerobic metabolic exercise when doing fitness exercise. So everyone knows how to exercise with high blood pressure. Interested friends, let's take a look at how to exercise for hypertension and improve our physical fitness together!

How to do exercise for hypertension 1 (1) The purpose of exercise

1, regulating the process of excitation and inhibition of cerebral cortex, and improving the neuroregulatory function of the main system of the body.

2. Reduce the tension of capillaries, arterioles and arterioles, regulate blood circulation and lower blood pressure.

3. Reduce blood viscosity, improve blood rheology, improve microcirculation, and enhance material metabolism and oxidation-reduction of nutrition process in tissues.

4. Develop the substitute function of body and blood circulation, and improve and restore the general condition of patients.

5. Reduce stress reaction, stabilize mood, restrain mental and physical tension, and eliminate anxiety.

(B) the types and methods of exercise

Aerobic metabolic exercise should be the main exercise type selection of hypertension rehabilitation exercise. Avoid doing static strength exercises such as pushing, pulling and lifting or holding your breath during exercise. We should choose those projects that are systematic, rhythmic, easy to relax and convenient for comprehensive monitoring. Conditional can use active runway, bicycle dynamometer, etc. 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, primary swimming and fishing.

1, qigong

You can also use standing pile work, strong work and dynamic work. The principle of acrobatics emphasizes "relaxation", "quietness" and "health", and requires the coordination of ideas and simple movements. The position of the brain should be lower than that of the heart, such as Tiandan and Yongquan points. Breathing should be forward, not intermittent. Exhale should be prolonged appropriately to improve the excitability of vagus nerve. The movements should be alternately combined movements of upper and lower limbs and trunk, with great tightness and relaxation, so as to avoid prolonged isometric contraction. Qigong should be practiced at least/kloc-0 times a day for 30-45 minutes each time. It is reported that after one exercise, the systolic blood pressure can be reduced by 2, 1 ~ 2 and 4kPa, and the diastolic blood pressure can also be reduced. It usually takes about two weeks to get results. It is reported that a group of patients whose blood pressure is still not well controlled by drugs, after adding qigong, their blood pressure is effectively controlled. It is more effective to add qigong in the consolidation period, which can often reduce the maintenance dose of 1/3 ~ 1/2 to keep blood pressure stable.

2. Tai Ji Chuan

Muscle relaxation, mostly large-scale activities, quiet mind, help to lower blood pressure. After completing a set of simplified Tai Ji Chuan, the systolic blood pressure of hypertensive patients can be reduced by 1, 3 ~ 2 and 7kPa (10-20 mmHg), and the average systolic blood pressure of the elderly who practice Tai Ji Chuan for a long time is about 2 or 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 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.

3. Take 70 ~ 90 steps.

Walk at a speed of about 3 ~ 4 km per hour 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.

4, fitness running

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 the time of day for physical exercise to avoid morning and evening.

(3) Precautions

Combination of drug therapy and reasonable exercise

Rehabilitation exercise can not replace drug therapy, but it can often achieve better results when combined with drug therapy. In the future, the drug dosage will be gradually reduced to the lowest amount that can maintain stable blood pressure. It is reported that the average dosage can be reduced by 33 ~ 66%, and about13 patients can completely stop taking drugs through rehabilitation exercise and keep their blood pressure stable for a long time.

In order to diversify the forms of physical exercise, we can adopt all kinds of easy ball games, dancing and boxing without strenuous exercise and jumping. In all activities, you should be relaxed and happy, move rhythmically, don't exert yourself, breathe naturally and don't hold your breath. If you bend over, be careful not to put your head under your heart for a long time. Exercise should alternate with rest to avoid overwork.

2, reasonable arrangement of life

Is to have a regular life, ensure adequate sleep time, work and rest, quit smoking and drinking.

3. Control your weight and change your eating habits.

Because obesity is often a risk factor for hypertension and arteriosclerosis, it is advisable to control weight. Improper eating habits, such as high salt, high fat and high sugar, will promote weight gain and blood pressure and must be changed. Regular participation in rehabilitation sports activities is helpful to increase consumption and lose weight.

4, except for patients with early hypertension, rehabilitation exercise should be carried out under the guidance of professionals.

Prevent complications. It was observed that the incidence of cerebrovascular accidents at 25kPa increased by three times, and the diastolic pressure was higher than 14. The incidence of 7kPa increased by 5 times. So we must pay attention to controlling blood pressure. Secondly, we should pay attention to prevent transient cerebrovascular hypertension, such as emotional excitement, tension, anxiety, strenuous exercise, fatigue and so on. Excessive force, head collision, holding your breath when defecating, etc. Sudden climate change, improper diet (such as overeating) and impermanence of life can also induce cerebrovascular accidents, so we should be vigilant.

5. Pay attention to prevent sports injuries during exercise.

If you exercise in a hot and humid environment and sweat too much, you should pay attention to supplementing water and inorganic salts. In the process of implementing exercise prescription, we should check it regularly and adjust the exercise prescription according to our physical condition.

(d) Indications and effect evaluation of physical rehabilitation of hypertension.

Except for advanced hypertension, rehabilitation exercise is suitable for all stages of hypertension, especially borderline and I and II primary hypertension, and has little effect on secondary hypertension. Especially in the early stage of onset, that is, the neurological stage, when functional neurological disorder is the main symptom, the rehabilitation exercise method has the best effect and can play a functional, preventive and etiological role in treatment. When the lesion is stable and there are complications, rehabilitation exercise can relieve symptoms and consolidate the curative effect.

The World Hypertension Union (WHL) investigated the relationship between physical activity and health status of 1.3 and 50000 people in various ways. The results show that the blood pressure of people who often participate in sports activities is generally lower than that of those who do not participate in sports activities, and their health status is obviously better than the latter. At the seminar attended by world-renowned cardiovascular experts from 14 countries, experts agreed that physical activity is beneficial to the control and treatment of hypertension, and lack of physical activity is one of the risk factors of hypertension. Therefore, WHL suggested that doctors should pay attention to and advocate physical exercise in the prevention and treatment of hypertension, and make detailed exercise prescriptions for patients.

Shanghai Institute of Hypertension observed the effects of different exercises on hypertension in patients with hypertension. The results show that the hypotensive effect of Qigong is related to the types, quality and working hours of exercises. For people who are mature in martial arts, their blood pressure is obviously reduced, and for those who practice for a long time every day, the blood pressure lowering effect is more obvious. Compared with lying down, standing up can lower blood pressure better; Compared with intentional defense, Matsui's antihypertensive effect is better; Compared with internal repair, Matsui's effect of reducing blood pressure is better. I intend to keep the comparison between the lower abdomen and the upper abdomen, and I intend to keep the ideal of lowering blood pressure. In addition, it is also observed that Yishou Yongquan point is an ideal point for lowering blood pressure, while Yishou Baihui point is an ideal point for raising blood pressure.

If one of the following symptoms occurs, rehabilitation exercise is prohibited (28. 0/ 14。 7kPa) or abnormal reaction to exercise, including hypertension reaction after slight exercise, especially when diastolic blood pressure rises to 17 and 3kPa, or blood pressure does not rise or is always lower than 18 after exercise. 7~/ 17。 Seven kilopascals.

How to exercise for hypertension II. The purpose of exercise for patients with hypertension.

1, which can adjust the neuromodulation function of human body and make it more perfect.

2. Reduce the tension of capillaries, arterioles and arterioles, regulate blood circulation and lower blood pressure.

3. Reduce blood viscosity, improve blood rheology, improve microcirculation, and enhance material metabolism and oxidation-reduction of nutrition process in tissues.

4, improve the body's blood circulation and other functions, improve physical condition.

5. Reduce stress reaction, stabilize mood, restrain mental and physical tension, and eliminate anxiety.

Exercise mode suitable for patients with hypertension

1, tiptoe up the stairs

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 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.

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 also pay attention to finding the right exercise mode and insisting on moderate exercise, which can improve their condition and stabilize their mood to a certain extent. But remember to pay attention to the intensity of exercise, don't try to be brave, stop when you feel that your body can't bear it, and be cautious in case of emergency.