Exercise and weight control can really lower blood pressure. Studies have shown that for every weight loss 10 kg, blood pressure will drop by 5~20mmHg). Regular exercise (at least five times a week, half an hour each time, blood pressure can drop by 4~9mmHg after exercise).

Can you lower your blood pressure by exercising and controlling your weight?

In addition, non-drug intervention methods also include salt restriction (no more than 6 grams per day, which can reduce systolic blood pressure by 2~8mmHg), alcohol restriction (which can reduce blood pressure by 2~4mmHg), quitting smoking, keeping a happy mood, living a regular life and not staying up late. With or without antihypertensive drugs, these lifestyle changes are the basis of hypertension treatment.

For patients with hypertension, how to exercise can be determined according to the level of blood pressure, personal preferences, physical fitness and so on, such as brisk walking (4000 steps/hour), swimming, cycling, Tai Ji Chuan, jogging, dancing and so on. When exercising, you should pay attention to doing a slight warm-up 5~ 10 minutes before exercise, and then doing endurance exercise or aerobic exercise for 20~30 minutes. The best exercise intensity is that the exercise center jumps faster and sweats more, and the heart rate during exercise is between 170- 170. For example, the heart rate of a 65-year-old man during exercise is 170-65= 105. After the exercise, relax for about 5 minutes, gradually reduce the activity intensity, and gradually restore the body to calm. Especially for the elderly, we should pay attention to gradual progress, don't do high-intensity exercise at the beginning, and don't stick to the so-called 10 thousand steps every day. Exercise in the afternoon is better than exercise in the morning.

For weight control, it is mainly to control the intake of total calories in diet, but also to achieve a comprehensive balance between diet and exercise. Theoretically speaking, you can lose weight 1kg for every 4500 calories consumed by exercise, but the specific weight loss effect depends on factors such as intensity, time, frequency and nutritional supplement. Generally speaking, if you want to achieve better exercise intensity and lose weight, you must persist.

By changing lifestyle, such as weight control and exercise, or blood pressure is not up to standard, oral antihypertensive drugs are needed to control blood pressure.