Proper exercise can improve cardiopulmonary function and lower blood pressure appropriately. Therefore, "running for 30 minutes every day is equivalent to taking antihypertensive drugs" is reasonable. However, it should be noted that controlling blood pressure through exercise is mainly suitable for three situations: first, healthy people prevent the occurrence of hypertension; Two, mild hypertension and no target organ damage and complications of hypertensive patients; The second is to help control the blood pressure of patients with moderate and severe hypertension. Although exercise can lower blood pressure, the range of lowering blood pressure is limited. Long-term exercise can reduce the systolic blood pressure by about 3.84mmHg and the diastolic blood pressure by about 2.58mmHg. When the blood pressure of hypertensive patients exceeds 160/ 100mmHg, antihypertensive drugs are generally needed, and the blood pressure of ordinary patients needs to be reduced to 140/90mmHg, with a decrease of 20/ 10mmHg. Therefore, exercise can lower blood pressure, but it is far from the expectation of "taking antihypertensive drugs", and exercise cannot replace antihypertensive drugs. Patients who use antihypertensive drugs should use antihypertensive drugs regularly, and exercise can only be used as adjuvant therapy.
You can choose running, swimming, Tai Chi, table tennis, badminton, Tai Chi and cycling. Patients with good physical strength can appropriately increase some resistance exercises, such as lifting dumbbells and elastic ropes, but it is not recommended for the elderly. When running, it is advisable to exercise for half an hour, and moderate intensity is recommended, and the maximum heart rate should not exceed (170- age). Old people with poor physical strength can exercise 10 minutes, rest for a few minutes, and then exercise; Middle-aged people with good physical strength can exercise for half an hour, rest for 10 minutes, and exercise for another half an hour.
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Running is really a very good way to exercise. But then again, this kind of exercise must be persisted for a long time. Running for 30 minutes every day is very good for your health, especially for those who can persist for a long time. Personally, I have been running for two or three years, which is really good. Running can make our spirits very good and also exercise our leg muscles. Some people say that running for 30 minutes every day is equivalent to taking antihypertensive drugs. Is it true?/You don't say. It can be said that people with high blood pressure should also exercise. Especially after eating, you can't lie down and rest immediately. For patients with hypertension, running for 30 minutes every day is good for their health.
Everyone knows that hypertension is caused by many reasons, but one thing needs attention, besides paying attention to diet, that is, exercising more. Exercise can consume excess fat in our body and make our body look more harmonious and beautiful. For example, running can make our bodies healthier, and it costs nothing. Understanding this sentence, running for 30 minutes every day can basically make us sweat. After running, exercise your legs and feet and massage your hands, which will make you feel very relaxed. For patients with hypertension, they should also take antihypertensive drugs every day, but in fact, they should exercise more when taking drugs. The exercise mode suitable for people with hypertension is actually very good in walking and running. If you can run, you'd better run You can jog at first, but you can eat after a long time and run very fast. Stick to it for a while, and you will feel good. After you are in a good mood, your blood pressure will naturally stabilize, because your mood can affect the fluctuation of your blood pressure. If you run regularly, you will be in good condition and the whole state will be good, which will play a very good role in maintaining and maintaining the stability of blood pressure.
But everyone should jump out of a misunderstanding, which does not mean that you don't have to take antihypertensive drugs after exercise and fitness. Take your blood pressure regularly every day. If you find that your blood pressure tends to be stable after one week, you can take less antihypertensive drugs and adjust and mediate from the aspects of diet and exercise. But you can't get rid of drugs completely. Therefore, even if you exercise every day, you should listen to the doctor's guidance according to your physical condition, plus exercise more and pay attention to diet adjustment. These aspects should be combined to adjust your physical condition to a better state.
Professional doctors will answer your questions.
There is some truth in this statement. For some people whose blood pressure is not much higher than normal, it can really play a good role in lowering blood pressure, which is equivalent to taking antihypertensive drugs, but not all hypertensive patients can get the ideal antihypertensive effect. But what is certain is that as long as we insist on effective exercise, exercise will certainly help to lower and stabilize blood pressure. Why?
People's blood keeps flowing all over the body, and large and small blood vessels form a completely closed circulatory system. The blood flowing in it needs the power to flow first. This task is accomplished by the heart, which is like a booster pump, pumping blood into blood vessels through constant contraction. Blood pumped into blood vessels will flow in waves, constantly exerting pressure on blood vessels, which is also commonly known as blood pressure. The pressure on blood vessels at the peak is higher, which is called systolic blood pressure (high pressure), and the pressure at the low peak is lower, which is called diastolic blood pressure (low pressure).
It can be seen that the level of blood pressure will be affected by three factors, and these three factors are all related to exercise:
First, the pressure given to blood by cardiac contraction mainly depends on whether the blood pumped by the heart and the returned blood can reach a balance. If more blood is pumped out and less blood is returned, some blood will remain in the blood vessels, and the blood pressure will increase. People who lack exercise for a long time are most prone to this situation, which has also become one of the reasons for high blood pressure.
Second, when blood flows in blood vessels, in order to cope with the impact pressure generated by blood, blood vessels will expand and become thicker by virtue of their own elasticity, which will well buffer this pressure and maintain blood pressure at a certain level; People who lack exercise for a long time, just like the muscles of limbs are much thinner than athletes, the muscles in blood vessels can't be exercised and can't expand well, which leads to the increase of blood pressure, especially the arteriosclerosis of blood vessels, which makes the expansion ability worse, and the blood pressure will further increase.
Third, because the blood vessels in the whole body are completely closed, the more blood flows, the higher the pressure in this completely closed system will be, and the blood pressure will rise. And 90% of blood is mainly composed of water. If we try to get rid of some water, our blood pressure will drop. Exercise is the best way to drain water, because exercise requires sweating, which is actually the water in the blood.
To sum up, exercise can play a certain role in lowering blood pressure, which is the same as that of various antihypertensive drugs, but why do you want to do it for 30 minutes? Because research has confirmed that only when the exercise reaches a certain intensity can the muscles in the heart and blood vessels be exercised and sweat. More importantly, these muscles can play a "memory" role, that is, they can maintain the effect of exercise for about 20 hours and play a role in continuously lowering blood pressure.
It should be specially reminded that although exercise has a good effect on lowering blood pressure, the treatment of hypertension requires comprehensive measures, and exercise is only one of them. Just as some hypertensive patients need to take two or three antihypertensive drugs at the same time to lower their blood pressure, if their blood pressure fails to meet the target requirements after exercise, they should take antihypertensive drugs in time and reduce their blood pressure to the treatment target through various means.
As for what kind of exercise is good for patients with hypertension, you can choose moderate-intensity exercise according to your endurance, such as jogging, brisk walking, cycling, square dancing and swimming. And be careful not to make yourself flustered, wheezing or sweating for more than 30 minutes, but not more than 60 minutes.
The treatment of hypertension includes drug therapy and non-drug therapy.
Reasonable diet: a balanced low-salt and low-fat diet.
Proper exercise and weight control: avoid strenuous exercise and control your weight within a reasonable range.
Good living habits: give up smoking and drinking, and work and rest reasonably.
Good mentality: avoid anxiety, tension, irritability and other bad emotions.
So the question is, can running replace antihypertensive drugs? The answer is obviously no.
Running can exercise, enhance physical fitness, consume excess energy and control weight. At best, it can indirectly lower blood pressure, but the effect is minimal, let alone substitute drugs. Essential hypertension is a chronic disease. If you need to take medicine, it means that your blood pressure has reached a certain level. At this time, long-term regular medication is needed, and non-drug management is still needed. The most taboo is not taking medicine on time and not monitoring blood pressure. When complications such as stroke, heart disease and kidney disease come, it will be too late.
It must be unreliable. If you want to get your blood pressure back to normal, Need to rely on ancient medical treatment in China. Many foods with the same origin of medicine and food have these effects, such as celery and onion, but why can't they fall below the normal value after eating one meal? First, because cells are larger than human bodies, their cell walls are relatively hard. The human body can't absorb it.
With the development of science and technology, these cell walls can be broken down into small molecules by modern technology, making it easier for the human body to absorb. So as to decompose and excrete the blood vessel garbage, and the serum hypertension returns to normal.
Running, walking and other sports really help to alleviate the rise of blood pressure, but they can't replace the role of drugs. Moreover, it is beneficial for hypertensive patients to exercise moderately according to their condition, find the right amount of exercise and stick to it.
The study found that hypertensive patients who exercise every day have better blood pressure control than those who don't exercise every day. Hypertensive patients can lower their blood lipids and help to lower their blood pressure through proper exercise, which has been recognized by the expert group of cardiovascular diseases of the World Health Organization, and has been gradually valued and popularized around the world. Long-term rhythmic deep breathing can make people inhale a lot of oxygen, improve myocardial oxygen supply, accelerate myocardial metabolism, thicken myocardial fibers and enhance myocardial contractility, thus improving the working ability of the heart. It can reduce blood cholesterol, prevent hyperlipidemia in different degrees, and then cause arteriosclerosis, and then play an important role in regulating hypertension.
If you insist on running for a long time, you can also help the body to promote lactic acid excretion in the body. For patients with chronic diseases such as hypertension, weight control is beneficial. After all, obesity is a risk factor for essential hypertension.
However, patients with hypertension should not choose to run in the morning.
Besides running, walking is more suitable for patients with hypertension. Regular walking can lower blood pressure, promote the patency of coronary artery and increase the content of high density lipoprotein cholesterol in blood. Walking can also promote systemic blood circulation, improve brain and autonomic nervous function, thus improving blood pressure and physical condition, which has a positive effect on hypertension control.
The Guidelines for the Prevention and Treatment of Hypertension in China suggest that patients with hypertension should exercise at least five days a week and at least 30 minutes of moderate-intensity exercise every day.
Therefore, moderate intensity exercise is the recommended exercise mode. The so-called moderate intensity exercise is to control the heart rate between [(220- age) × 60% ~ 70%]. It is more appropriate to control the heart rate in this range during running, which can lower blood pressure.
Generally, blood pressure is the highest in the morning, so avoid exercising in the morning. It is also the peak time of blood pressure from 4 pm to 6 pm, and exercise should be avoided during this time. Therefore, the best exercise time is in the afternoon or after 6 o'clock.
I hope my question and answer can help you.
I am Dr. Hao Yang, focusing on the diagnosis and treatment of common diseases and frequently-occurring diseases, chronic disease management and health science popularization.
Proper regular exercise does have a certain effect on lowering blood pressure, but it is not reliable to say that eating 30 minutes of exercise every day is equivalent to taking antihypertensive drugs. I hope you understand correctly and don't listen.
The treatment of hypertension patients should include lifestyle intervention and antihypertensive drugs, both of which are indispensable. As a simple and easy way to lower blood pressure, exercise can not only lower blood pressure, but also prevent hypertension.
The exercise of patients with hypertension should be mainly aerobic exercise, which should be gradual and avoid strenuous exercise. Patients with hypertension should fully evaluate their condition before exercise. Those who have recent basic diseases such as blood pressure fluctuation, blood pressure level exceeding180/110mmhg or cardiac insufficiency should actively treat the basic diseases first, and then start exercising after the condition is stable.
Hypertensive patients should warm up well before exercise, and pay attention to keep warm and replenish water during exercise. We suggest that you exercise for 5 ~ 7 days a week for more than half an hour at a time. In addition to regular exercise, patients with hypertension should also pay attention to low-salt diet, smoking cessation and alcohol restriction, weight control, regular work and rest, and maintain a good mentality, and pay attention to individualized antihypertensive drugs, while paying attention to monitoring blood pressure changes and regular review.
This is really ... running for 30 minutes every day is responsible for your health! ! !
Experience for yourself and keep running for a month. The whole person is refreshed and energetic.
Stay at home for a month, play games or work. The whole person is physically and mentally exhausted and has dark circles on his face.
Therefore, running for 30 minutes every day is not a lot of exercise, but it is important to persist, which is not only good for physical fitness, but also greatly improves people's spiritual level!
Is it reliable to reduce blood pressure by running? In some special cases, running exercise can be considered to control blood pressure, and running exercise can also improve the regulation of blood pressure to some extent. Regardless of the actual situation, it is very unreliable to simply rely on running for 30 minutes every day to lower blood pressure.
If you are on the edge of hypertension, for example, the blood pressure is around 130/90, or the problem of primary hypertension does not exceed the boundary of 159/99, are there any other cardiovascular risks and the target organ damage caused by hypertension? Then exercise is undoubtedly an important aspect of strengthening blood pressure regulation.
For example, the habit of running for 30 minutes every day is a good exercise for friends with essential hypertension or borderline hypertension. It is found that insisting on moderate intensity exercise can reduce systolic blood pressure by about 4mmhg and diastolic blood pressure by about 2.6mmhg, which is not significant, but it does prove that exercise has a certain effect on regulating blood pressure.
But it should be reminded that even if you belong to the above situation, it is not enough to exercise alone. Control the intake of salt, adjust the diet structure and habits, quit smoking and drinking, quit anxiety, keep a peaceful mind and maintain a good work and rest. Only by taking care of one's life in many ways can we adjust critical hypertension and essential hypertension without taking medicine and ensure that cardiovascular and cerebrovascular diseases are not damaged by hypertension.
For other hypertension conditions, such as first-degree hypertension, combined with multiple risk factors of cardiovascular and cerebrovascular diseases, such as hyperlipidemia, diabetes, chronic kidney disease and other problems, such as first-degree hypertension or above, exercise should be arranged reasonably according to one's physical condition, and other life intervention measures should be started at the same time to control blood pressure reasonably. It is impossible to control blood pressure below the standard value 140/90 only by exercise. Especially for some young and middle-aged friends who are not too old, it is most basic to control their blood pressure below 140/90 according to their physical condition. If they are physically tolerant, their blood pressure can be controlled below 130/80 through reasonable medication and life adjustment, which can further reduce the risk of cardiovascular and cerebrovascular diseases.
The control of hypertension is not only control, but also pay attention to monitoring and measuring with good drugs, so as to know the law of blood pressure fluctuation and blood pressure control. If you don't care and don't know your blood pressure, just keep running for 30 minutes every day without feeling or taking medicine. In this way, the probability of blood pressure drop is not great, but the probability of cardiovascular and cerebrovascular emergencies will greatly increase. So, this is definitely not reliable.
Exercise has many benefits for patients with hypertension, which is not only beneficial to the good control of blood pressure, but also found that long-term exercise for patients with hypertension can reduce the mortality rate of cardiovascular diseases and the risk of all-cause death. Therefore, both hypertensive patients and non-hypertensive patients should insist on moderate-intensity exercise at least five times a week, with no less than 30 minutes each time, if their physical conditions permit. Aerobic exercise, resistance exercise, stretching exercise and so on. You can choose jogging, cycling, brisk walking and swimming as your exercise mode.
Besides insisting on exercise, choosing a good type of exercise, it is more important to control the intensity of exercise. For friends with high blood pressure, it is enough to maintain moderate exercise intensity. How to judge this medium intensity? For friends whose physical exercise ability is not impaired, the heart rate after exercise can reach 220-their age, indicating that this exercise intensity is ok. For elderly friends, this heart rate can be further reduced.
For friends with high risk of cardiovascular disease, we should pay more attention to whether they can exercise and how to choose exercise, which should be strictly evaluated. If you persist in exercising regardless of your physical condition, it will have a bad influence on your health, and it will not pay off. For example, friends who have problems such as tachyarrhythmia and atrial fibrillation should be strictly evaluated whether they can exercise. In addition, for friends with hypertension problems, it is also important to control blood pressure on the one hand and avoid blood pressure peaks on the other.