Exercise is very important for patients with hypertension. Exercise can promote blood circulation, reduce cholesterol production, and enhance the occurrence of muscle, bone and joint stiffness.
walk
All kinds of hypertension can be used. After walking for a long time, diastolic blood pressure can be significantly reduced and symptoms can be improved. Walking can be done in the morning, at dusk or before going to bed. The time is generally 15-50 minutes, 1-2 times a day, and the speed can depend on everyone's physical condition. Walking in a place with fresh outdoor air is a simple exercise method to prevent and treat hypertension.
Jogging or running.
Jogging and long-distance running exercise more than walking, suitable for mild patients. The highest heart rate of hypertensive patients when jogging can reach 120- 136 beats per minute. Long-term exercise can make blood pressure drop steadily, pulse steady, digestive function enhanced and symptoms alleviated. The running time can be gradually increased from less to 15-30 minutes. Slow down, don't run fast. It's not suitable for long-distance running because of coronary heart disease, so as to avoid accidents.
3. Tai Ji Chuan
It is suitable for patients with hypertension at all stages. Tai Ji Chuan has a remarkable effect on preventing and treating hypertension. According to a survey in Beijing, the average blood pressure of the elderly aged 50-89 who have been practicing Tai Ji Chuan for a long time is 134. 1/80.8 mm Hg. It was significantly lower than that of ordinary elderly people in the same age group (154.5/82.7mm Hg). There are three advantages for patients with hypertension to beat Tai Ji Chuan.
First, Tai Ji Chuan moves gently, and muscle relaxation can relax blood vessels and promote blood pressure drop.
Second, when playing Tai Ji Chuan, you can use your mind to guide your actions, concentrate your thoughts, and feel calm, which will help to eliminate the stimulation of mental stress factors on the human body and help to lower your blood pressure.
Thirdly, Tai Ji Chuan contains balanced and coordinated movements, which is helpful to improve the balance and coordination of movements of patients with hypertension. There are many kinds of Tai Ji Chuan, some are very complicated, some are very simple, so you can choose according to your own situation.
4. Qigong
According to the research of Chinese medical staff on the principle of blood pressure reduction by Qigong therapy, Qigong has obvious therapeutic effect on hypertension patients. The short-term effective rate of qigong in treating hypertension can reach about 90%. It has also been reported in the United States that after half a year, about 75% people are effective in treating hypertension with Qigong.
Exercise helps to control blood pressure and keep healthy, but for patients with hypertension, appropriate exercise methods should also be adopted. Sometimes improper exercise can lead to accidents and bring danger to the body. Therefore, patients with hypertension must pay attention to exercise, preferably under the guidance of a doctor, so as to avoid accidents.
Patients with hypertension should never swim.
Swimming is a very familiar sport, and almost everyone knows that swimming is a healthy sport. Swimming can improve cardiovascular system, enhance resistance and increase vital capacity, but swimming is not good for everyone.
According to Ji, director of the emergency department of the provincial hospital, patients with hypertension are at risk of stroke and cerebral infarction if their blood pressure suddenly rises while swimming, while patients with epilepsy, regardless of whether their condition is serious or not, will lose control during the attack. If they happen to have an attack while swimming, it will be very dangerous. Due to the large amount of swimming exercise, patients with heart disease may have insufficient blood supply, coronary artery ischemia, vasospasm and other phenomena during exercise, which may lead to myocardial infarction and sudden death. In addition, acute conjunctivitis, beriberi, severe trachoma and other diseases spread rapidly in the swimming pool, so patients had better not swim.
In addition, the doctor reminded that you should also be careful not to swim before and after meals, because swimming on an empty stomach will affect appetite and digestive function; Swimming with a full stomach will affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain; Don't eat immediately after swimming and don't swim after strenuous exercise; Suffering from a cold, especially a viral cold, swimming may induce complications such as myocarditis and lung infection. The doctor reminded that the swimming time of beginners should not exceed 1 hour, and that of regular swimmers should not exceed 2 hours.