1. 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.
2. 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 Chi 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.
However, patients with hypertension should be careful not to bow their heads too hard, change their posture too much, and hold their breath too hard to avoid accidents. Because the elderly often suffer from a variety of chronic diseases, they should pay more attention to physical exercise, and it is best to exercise under the guidance of a doctor.