go for a walk
Walking is simple and gentle, suitable for all patients with hypertension, especially obese elderly patients, and even patients with cardiovascular and cerebrovascular and renal complications. Walking is a dynamic isotonic exercise, which promotes the contraction and expansion of blood vessels through repeated contraction of muscles, thus lowering blood pressure.
After long-term walking, the diastolic blood pressure of patients with hypertension can be significantly reduced and their symptoms can be improved. Walking can be done in the morning, at dusk or before going to bed. The time is usually 15 ~ 50 minutes, and it can be done 1 ~ 2 times a day. The speed can be determined according to the individual's physical condition.
Many people are used to walking after meals, but in order not to affect digestion and absorption, it is best to walk 30 minutes after meals. Walking in fresh outdoor air is a simple exercise method to prevent and treat hypertension. However, hypertensive patients with severe arrhythmia, tachycardia and obvious angina pectoris need to have a rest and should stop exercising.
jogging
Jogging is very helpful for lowering blood pressure. Jogging is a long, slow and long-distance exercise. Jogging can enhance cardiopulmonary function and promote the body to absorb a lot of oxygen; Effectively promote blood circulation and reduce cholesterol content in blood. Jogging has more exercise than walking, which is suitable for patients with mild symptoms.
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 and digestive function enhanced. The running time can be gradually increased from less to 15 ~ 30 minutes. Slow down and don't run too fast.
swim
Swimming is a very healthy exercise. Swimming can relax the body and mind, not only lowering blood pressure, but also lowering blood fat. Patients with hypertension should pay attention to the intensity and time of swimming to suit themselves. It is worth noting that the elderly with hypertension must be accompanied when swimming, and the swimming time should not exceed half an hour.
yoga
Long-term practice of yoga can lower blood pressure and improve blood circulation, which is of great benefit to patients with hypertension. Yoga accurately stimulates the meridians, promotes the circulation of qi and blood, promotes the health of internal organs, and increases the energy and vitality of the body. It should be noted that patients with hypertension need to consult a doctor first whether they can practice yoga posture and breathing skills safely. In addition, don't pose with your head on your feet; Don't make any violent gestures that will make your heart beat faster; Don't hold your breath.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
Tai Ji Chuan's gentle movements are suitable for patients with hypertension at all stages. Tai Ji Chuan has a remarkable effect on preventing and treating hypertension. There are three advantages for patients with hypertension to beat Tai Ji Chuan. First, Tai Ji Chuan's gentle movements relax the muscles of the whole body, which can relax blood vessels and promote blood pressure drop. Second, when playing Tai Ji Chuan, using the mind to guide the action will help to eliminate the stimulation of mental stress factors to the human body and help to lower 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.
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 Qigong is effective in treating hypertension for about 75% of people after half a year.
It should be noted that patients with severe hypertension and those with serious complications should not practice Qigong. Every outdoor exercise, don't hold your breath, spin fast, push too hard, bow your head deeply and so on.
There should be 10 ~ 15 minutes of warm-up before each exercise, and 10 minutes of relaxation after exercise. The whole exercise cycle is generally 3 months. Suggested exercise time is 8 ~ 10 or 4 ~ 6 pm. In case of discomfort such as heart discomfort, shortness of breath and heart rate exceeding 130 beats/min during exercise, you should stop exercising immediately. Because the elderly often suffer from various chronic diseases, they should pay more attention to physical exercise, and it is best to exercise under the guidance of a doctor.