For patients with hypertension, exercise is a very good way to reduce blood pressure. It can be said that exercise is a pure natural antihypertensive drug, which can treat and prevent hypertension. "Guidelines for the Prevention and Treatment of Hypertension in China" suggests that two kinds of exercise should be combined to play a better role. So what are the two kinds of sports?

Let's look at the factors that cause high blood pressure.

First of all, the heart is a "pump" that provides power for blood circulation throughout the body. It pumps blood into blood vessels through continuous contraction, and then circulates blood to the heart. Extraction and recovery are always in a dynamic balance. When the systolic function of the heart is not good, the blood circulation will be affected. For example, the myocardial cells are not strong enough, the "elasticity" decreases, and the contraction after contraction is incomplete, which will lead to the decrease of blood reflux, the increase of blood retained in blood vessels, and the obvious increase of blood pressure, especially the diastolic pressure (low pressure), which is also the reason why the diastolic pressure (low pressure) is often increased first in the early stage of hypertension.

Second, blood vessels are pipelines for transporting blood, which will expand and contract with the wave-like flow of blood, buffering the pressure of blood flow on blood vessels. When arteriosclerosis occurs in blood vessels, especially pathological atherosclerosis, blood pressure will increase because of the large amount of fat deposited in the blood vessel wall, which reduces the elasticity of blood vessels and the contraction range, and cannot properly buffer blood pressure. The more severe the degree of sclerosis, the worse the elasticity of blood vessels, the weaker the dilatability, and the greater the difference between systolic blood pressure (high pressure) and diastolic blood pressure (low pressure), that is to say, the greater the pulse pressure difference, the more severe the degree of arteriosclerosis.

Third, the whole body blood vessels are a completely closed circulatory system, in which the amount of blood determines the pressure of blood on blood vessels. Under normal circumstances, the human body maintains a relatively stable blood volume through metabolism, and blood pressure will also remain at a relatively stable level. When eating too salty, the sodium in the salt enters the blood to increase osmotic pressure, and the water in the surrounding tissues and cells will enter the blood in large quantities, and the increase in blood volume will lead to an increase in blood pressure.

It can be seen that if you want to lower your blood pressure, you must achieve it through these three aspects. The antihypertensive mechanism of various antihypertensive drugs currently used is based on this, and exercise can affect these three factors: exercise can enhance heart function, exercise can dilate blood vessels, and exercise can excrete water, so insisting on exercise is equivalent to taking antihypertensive drugs for a long time.

Of course, to achieve the effect of antihypertensive drugs, exercise has certain requirements and must reach a certain intensity. Through the above study, we should know that this kind of exercise must be able to sweat, and a certain amount of sweat. It is usually required to sweat continuously for 30 minutes. On this basis, considering that most patients with hypertension have arteriosclerosis, exercise should not be too intense, and moderate-intensity aerobic exercise is better, such as swimming, brisk walking, jogging, square dance and broadcast gymnastics.

Research shows that effective exercise for patients with hypertension can not only lower blood pressure during exercise, but also last for more than 12 hours. Some people may ask: is it that the longer the exercise time, the longer the antihypertensive effect?

This wish is good, but it is not the case. Besides, one can't exercise all the time. Is there any way to prolong the antihypertensive effect of exercise? The answer is yes, that is, combining aerobic exercise with certain resistance exercise. The so-called resistance exercise is simply the exercise of muscles, such as lifting dumbbells, push-ups, sit-ups and so on. The hypotensive effect caused by muscle cell thickening and growth will last longer, and the time limit of exercise hypotensive can be extended to 20 hours.

To sum up, the best exercise mode for patients with hypertension is aerobic exercise+anti-group exercise, and the combination of aerobic exercise for 30-45 minutes+anti-group exercise 10 minutes has the best effect. Of course, the most important thing is to keep exercising every day and for a long time, so as to maximize the effect of exercise on lowering blood pressure.

People with high blood pressure should take their blood pressure. Have you done this test? Whether the blood vessels are good or not can be seen at a glance.