Exercise methods to reduce the three highs (hypertension, hyperlipidemia and diabetes) are risk factors for arteriosclerosis. As long as one of the components increases, the incidence of arteriosclerosis will increase. Here are some exercise methods to reduce the three highs.

The exercise method of reducing three highs 1 1, walking.

Walking is an aerobic exercise, especially suitable for hypertensive patients, and regular exercise is a more suitable treatment for hypertensive people. After walking for a long time, diastolic blood pressure will drop, and so will blood pressure. Don't walk a long way at a time, keep it between 15-50 minutes, morning, evening and after dinner. Walking speed depends on one's physical fitness.

Step 2 swim

Swimming is a physical exertion. At the same time, it can increase the contractility of the heart and help increase the elasticity of the blood vessel wall, thus promoting the rapid circulation of blood and preventing the formation of heart embolism. It can also reduce blood fat, prevent various heart diseases, improve the power of the heart, avoid the increase of blood pressure, and improve human physique and immunity.

3. Tai Ji Chuan

Tai Ji Chuan is more suitable for people with three highs. It can relieve all kinds of stress and relax muscles. When the mood is relaxed, the whole body is also relaxed. Coupled with various sports in Tai Ji Chuan, it can increase flexibility and reduce the "three highs". At the same time, Niles deep-sea fish oil can be used in conjunction with exercise. The main ingredient is deep-sea fish oil. After taking it, it can further regulate the three highs and improve the effect of cardiovascular and cerebrovascular diseases, and is suitable for long-term use.

Exercise method of reducing three highs 2 How to exercise and reduce three highs

First of all, you should have a pair of suitable shoes.

Exercise is for health. If exercise causes extra damage, it will not be worth the loss. Walking and standing for a long time will cause great impact and pressure on the heel, so a pair of soft sports shoes with thick soles is essential.

Second, do warm-up exercises.

You can walk slowly for the first 10 minutes. Sudden strenuous exercise may lead to sprain or fall. In addition, proper stretching exercise before exercise can reduce the injury caused by exercise.

Third, control the intensity of exercise.

In the process of walking, controlling the speed can not only achieve the purpose of exercise, but also avoid excessive exercise intensity. Generally, the exercise intensity can be judged by the target heart rate and self-feeling.

Target heart rate =(220- age) × 50% ~ 80%. Take the 40-year-old as an example, the heart rate after exercise should be 90 ~ 144 beats/min.

Fourth, hold your head up, chest up and abdomen in.

Hold your head high, so that your ears, shoulders and hips are on the same vertical line. This posture can make you breathe more smoothly. In addition, the hunchback posture of the chest may lead to back muscle fatigue.

Five, a brisk walk

As a low-cost and high-return aerobic exercise, brisk walking can walk at any time without professional equipment, just a pair of sports shoes that fit the foot. The biggest difference between "brisk walking" and ordinary walking is that it is a way of walking that requires attention to exercise intensity, posture and pace. Its exercise intensity is between walking and running, which is very suitable for middle-aged and elderly friends.

Other aspects of intransitive verbs

There are many exercises to lower the three highs. You can choose sports that suit you according to your physical condition, such as mountain climbing, swimming, Tai Chi and so on. In addition, patients with three highs should pay attention to diet. Don't eat foods high in cholesterol and sugar. The diet is light, with less salt and less oil. You can also drink nine-leaf blue at ordinary times, which helps to reduce the three highs. No matter exercise or other methods, only persistence can see the effect.

Practice method of lowering three highs 3. Reveal the method to reduce the three highs.

First, control diet.

People with three highs should pay attention to controlling their diet, especially foods with high fat and sugar content. They should also be careful not to overeat, but to eat less and more meals. You can eat four or five meals a day, and you can only eat 60% to 70% full for each meal. Although it is a bit troublesome, it will reduce the three highs. The effect is still quite outstanding.

Second, exercise.

People with three highs should pay attention to proper exercise every day according to their physical condition, such as outdoor walking, walking, playing Tai Ji Chuan and dancing square dance. These exercises have a very good effect on controlling the three highs and can also prevent excessive weight gain.

Third, drink some tea properly.

People with "three highs" usually try not to drink drinks. They can drink boiled water and put some tea leaves in it. Tea is rich in saponins, polysaccharides, flavonoids, amino acids and trace elements needed by human body, which can lower blood pressure, blood lipid and blood sugar. But it is also necessary to choose a more suitable product according to everyone's physical condition.

Fourth, ensure adequate sleep.

If people get enough sleep, their physical load will not increase, and their endocrine will be more normal, which has a very good effect on lowering blood sugar, blood lipid and blood pressure. People should get enough sleep every day, go to bed early and get up early, and do not stay up late.

Fifth, keep a good mood.

Nowadays, many people are under great pressure from all sides, often in a state of tension and anxiety, and their bodies are prone to problems. After work, you should pay attention to relaxing yourself, listening to music and closing your eyes to rest, which is also helpful to reduce the three highs.

There are many ways to reduce the three highs. The above-mentioned ones can be used selectively in combination with everyone's physical condition. If blood pressure, blood sugar and blood lipid levels are high, people who need medication must also take relevant drugs reasonably under the guidance of professional doctors, otherwise the disease will further develop and may cause serious damage to the heart, brain and kidney.

Exercise methods to reduce the three highs 4 master these methods to reduce the three highs.

First, in order to reduce the three highs, Gynostemma pentaphyllum can be soaked in water to reduce blood pressure, blood lipid and blood sugar. Because the three highs are caused by obesity and too much nutrition. I believe that Chinese medicine treatment has more functions in helping patients to cure diseases.

Second, after the occurrence of "three highs", we should control our weight, eat less meals, and it is best to increase exercise and exercise properly, which is very important for our health. At this time, you can take a walk or jog or broadcast gymnastics, but don't exercise excessively, so as not to damage your health. Especially the complications caused by diabetes, it is best to treat them in time according to the symptoms.

Thirdly, it is very important for patients with "three highs" to develop good living habits, quit smoking and drinking, control their diet and maintain a good attitude in their daily lives. Therefore, don't let yourself stay up late in your living habits. Overworking will only have a greater impact on yourself. Therefore, having a scientific and reasonable sleep time is something that people with three highs need to pay attention to.

Fourth, drug treatment should be used to reduce the three highs. Commonly used antihypertensive drugs are nifedipine, thiazide hydrochloride, enalapril, irbesartan and so on. Rational use of these drugs is beneficial to cure diseases.

In fact, the three-high control is mainly to control hypertension, hyperlipidemia and hyperglycemia. Controlling these three values in a stable stage will not have much impact on patients. Therefore, it is best to pay attention to life, diet, medication and other aspects, actively cooperate with the doctor's advice, and control the impact of "three highs" on health.