What kind of aerobic exercise helps to lower blood pressure? As we all know, exercise can strengthen the body, but different people should arrange exercise time according to their living habits. For example, people with high blood pressure should pay more attention to exercise. Let's share what aerobic exercise can help lower blood pressure.
Which aerobic exercises help to lower blood pressure 1 1? Exercise can improve autonomic nerve function, reduce sympathetic nerve tension, reduce the release of catecholamine, or reduce the sensitivity of human body to catecholamine.
2. Exercise can improve the sensitivity of insulin receptor and "good cholesterol"-high density lipoprotein, reduce "bad cholesterol"-low density lipoprotein, and reduce the degree of atherosclerosis.
3. Exercise can exercise the muscles of the whole body, promote the thickening of muscle fibers, increase the caliber of blood vessels, enhance the elasticity of the wall, open the collateral circulation of the heart, brain and other organs, and increase blood flow, which is conducive to the decline of blood pressure.
4. Exercise can increase the concentration of some beneficial chemicals in the body, such as endorphins and serotonin, and reduce the levels of plasma renin and aldosterone, thus raising blood pressure.
5. Mental stress or emotional excitement is the main cause of hypertension. Exercise can stabilize mood, relax mood, relieve tension, anxiety and excitement, and help stabilize blood pressure.
Not all exercises have the function of lowering blood pressure. Only walking, jogging, cycling, swimming, slow-paced ballroom dancing, gymnastics and other aerobic exercises can undertake this important task. The following items are particularly worth recommending.
go on foot
Walking is the easiest exercise to lower blood pressure.
jogging
Jogging exercises more than walking, which is suitable for mild patients. Long-term persistence can make blood pressure drop steadily, pulse steady, digestive function enhanced and symptoms alleviated. Jogging speed should be slow, and the time should be from less to more, once 15 ~ 30 minutes.
Ride a bike
Cycling is an endurance exercise, which can improve heart and lung function. It can not only exercise muscles and joints, lose weight and keep fit, but also strengthen the heart, prevent hypertension, prevent brain aging and improve the agility of the nervous system. 30 ~ 60 minutes each time is appropriate, and the speed is moderate.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
The average blood pressure of the elderly who practice Tai Ji Chuan for a long time is obviously lower than that of the elderly of the same age who don't play Tai Ji Chuan.
Exercise has a choice. Patients with hypertension should consult their doctors before exercising, and choose appropriate exercise programs under the guidance of doctors, and don't imitate others. You know, people have individual differences, and the most suitable is the best.
Unfavorable exercise
Anaerobic exercise, such as strength exercise and fast running, excessive bending, excessive posture change and forced breath-holding activities, will lead to a rapid and substantial increase in blood pressure, which is prone to accidents and cannot be done. In addition, winter swimming and yangko should be avoided as much as possible.
Matters needing attention
Hypertensive patients should not take a hot bath immediately after exercise, otherwise hot water will dilate the blood vessels of muscles and skin, leading to a large amount of blood from internal organs rushing to muscles and skin, thus inducing cardiac and cerebral ischemia. The correct way is to have a rest first and then take a warm bath. The time should be short, 5 ~ 10 minutes.
Finally, the network reminds everyone that exercise therapy can't be done overnight, exercise is expensive, and health is accompanied by life.
What aerobic exercise helps to lower blood pressure? 2 What is aerobic exercise?
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
What should cardiovascular patients do for aerobic exercise?
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. The most suitable aerobic exercise for cardiovascular patients in winter is as follows:
1, climb the stairs
Limited by various conditions in winter, there are not many exercises that can be done, and the effect is good. Unlike other seasons, people are willing to go to the gym to exercise. Therefore, we can choose to use stairs to exercise more in our daily life, which can not only prevent the occurrence of coronary heart disease, but also help to lose weight. Do you know that climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting still, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800- 1500 meters.
Step 2 jog
Jogging can be said to be the most suitable aerobic exercise in winter, which can not only effectively stimulate metabolism, promote blood circulation, but also increase energy consumption in the body. But don't do too much exercise, and it is appropriate for your body to accept it.
Step 3 take a walk
Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure and prevent coronary heart disease. It can improve the condition of people who will cause angina pectoris when participating in sports. Each walk can last 20 minutes to 1 hour, 1~2 times a day, or walk 800 ~ 2000m a day. People in good health can improve their walking speed appropriately.
4. Tai Ji Chuan
Tai Ji Chuan has a good preventive and therapeutic effect on hypertension complicated with heart disease.
Specifically, patients with good physical strength can practice old-fashioned Tai Ji Chuan, and patients with poor physical strength can practice simplified Tai Ji Chuan; If you can't play the whole set, you can play half a set; If your body is weak and your memory is poor, you can only practice individual movements and practice them in sections without coherence.