Choice of exercise methods
The first category: sports recommended by the guide.
① Walking: It can be used for all kinds of patients with hypertension. The threshold is extremely low, simple and easy, but the disadvantage is that it is a bit boring. However, after long-term walking, diastolic blood pressure can be significantly reduced and symptoms can be improved. Walking can be done at dusk or before going to bed, and 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 long-distance running: jogging and long-distance running have more exercise than walking, and their shortcomings are a bit boring, which is suitable for mild patients. The highest heart rate of hypertensive patients when jogging can reach 120 ~ 136 times 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 and don't run fast. Friends with coronary heart disease and unstable blood pressure control should not run long distances to avoid accidents.
The second category: sports not recommended by the guide.
① Swimming: This has always been controversial. Some people don't recommend swimming, while others advocate swimming. Need to be treated dialectically. Hypertensive friends who are stable in hypertension control and good at swimming can swim slowly and relax when the weather is warm. According to experiments, swimming can reduce the sensitivity of vascular smooth muscle and contribute to the prevention and treatment of hypertension.
Hula hoop: This sport is much simpler than swimming. You can buy a hula hoop online, which is usually 8-segment, which is more suitable for beginners. In addition, the weight should not be particularly heavy. The main purpose of hula hoop is to exercise, not to challenge the limit. The average price is 20-30 yuan, which is much cheaper than swimming.
Exercise time selection
The form and amount of exercise should be decided according to personal interests and physical condition. Generally speaking, a typical exercise plan includes three stages:
1, 5- 10 minutes of mild warm-up activities.
2, 20-30 minutes of endurance activities or aerobic exercise.
3. In the relaxation stage, about 5 minutes, gradually reduce the exertion, so that the response of the cardiovascular and cerebrovascular system and the body's heat-producing function gradually stabilize.
A study on middle-aged and elderly friends with 6 1 essential hypertension found that Tai Ji Chuan exercise lasting for 20 ~ 30 minutes every morning and evening can effectively reduce and stabilize heart rate and blood pressure and improve vascular function. Therefore, the exercise time can be flexibly mastered. If the middle-aged and elderly patients can't continue to complete the optimal exercise time of 30 ~ 60 minutes, they can complete the total exercise time and amount in a small amount, for a short time, for many times and cumulatively, and also achieve a good antihypertensive effect.
It should be noted that at present, it is generally believed that exercise time of about 30 minutes each time and more than three times a week can produce antihypertensive effect. However, exercising for more than 60 minutes and more than 3 times a week will not further lower blood pressure. Therefore, there is no need for people to exercise because of blood pressure overload and physical exhaustion.
Finally, I will give you a few reminders:
1, a large number of studies show that regular moderate and low intensity aerobic exercise can lower the blood pressure of patients with hypertension, so don't be too obsessed with exercise, but many of our friends with hypertension are overweight, so I suggest you pay attention to protecting your knees when choosing exercise.
2. Intense physical activity may lead to acute myocardial infarction or cardiac arrest in some people, so "all-out" exercise that is competitive or makes blood pressure fluctuate greatly should be avoided. When exercising, you should consciously relax your whole body muscles, don't be nervous and exert yourself, and try not to hold your breath.
When blood pressure is not controlled or not suitable for exercise, be careful not to bend over and lower your head, and the position of your head should not be lower than the level of your heart. If you feel uncomfortable during exercise, you should stop exercising to avoid or aggravate adverse reactions.
3. Patients with secondary hypertension, acute hypertension, severe hypertension or hypertensive crisis, unstable grade 3 hypertension, or hypertension accompanied by other serious complications, such as severe arrhythmia, tachycardia, cerebral vasospasm, heart failure, unstable angina pectoris and high blood pressure during exercise (> 220/10mmhg) are not suitable for exercise.
4. Don't stop taking medicine easily. In many cases, exercise is only an auxiliary means to treat essential hypertension.
Perseverance is the most important thing. The hypotensive effect of exercise training is reversible. If you stop exercising, the training effect can disappear completely within 2 weeks. Therefore, we must persist in sports. Only by persisting in long-term exercise can we achieve satisfactory antihypertensive effect.