What is the principle of lowering blood pressure by exercise?
This statement has scientific basis. For people with hypertension, proper exercise can have a very good antihypertensive effect. There are three main principles:
First, exercise can dilate blood vessels and effectively improve blood circulation in the body. In particular, some whole-body exercises can not only make the muscle vascular fibers gradually increase and thicken, but also improve the elasticity of the vascular wall and lower blood pressure. Moreover, a series of chemicals produced during exercise can also dilate blood vessels, maintain their elasticity and help lower blood pressure;
Secondly, people with long-term hypertension have a disorder of the central nervous system. Exercise can make our cerebral cortex release special neurotransmitters, which can effectively regulate tension, relieve stress and lower blood pressure.
Thirdly, exercise is a good way to lose weight, and many patients with hypertension are overweight. After losing weight through exercise, it will naturally help lower blood pressure.
Knowing the principle of exercise to reduce blood pressure, I believe many patients are eager to move. Let Xiao Jiu introduce some sports to you!
For patients with hypertension, which exercises are more suitable?
(1) on foot
Walking is a very suitable exercise for lowering blood pressure, which can be carried out anytime and anywhere in daily life. Walking for a long time can lower blood pressure. It is recommended to walk for about half an hour after meals every day.
(2) Tai Ji Chuan
Tai Ji Chuan is a very soothing exercise, which can effectively relax the muscles of the whole body and keep the mental concentration of patients with hypertension. It is of great help to relieve stress, eliminate mental tension and other emotions, so that patients' emotions are always in a stable state, which is helpful to lower blood pressure.
(3) Yoga
Yoga is also a sport especially suitable for patients with hypertension. This kind of exercise is not intense, but it can effectively improve the flexibility of muscles and ligaments and reduce the risk of sports injuries. More importantly, yoga can also effectively relieve psychological stress, which can play a very good role in helping people with hypertension to lower blood pressure.
Finally, Xiao Jiu wants to tell you that patients with hypertension should pay attention to many things when they exercise to reduce blood pressure. First of all, patients must do what they can in their daily exercise, and don't do some high-intensity exercise beyond their physical endurance. This will not only fail to have a good antihypertensive effect, but also bring some extra harm to the body; Secondly, exercise can not see the effect overnight, and you must persist to see a good antihypertensive effect. Note that the intensity can be smaller at first, and then increase the intensity as the body gradually adapts.
References:
[1] Lei Huizhi. How should hypertensive patients exercise? [N]。 Shanghai journal of traditional chinese medicine, 20 16-02- 19(007).