Everyone must want to do some healthy exercise on weekdays, especially those with hypertension. If you master proper exercise methods, you can lower your blood pressure. Below, I will introduce several kinds of fitness exercises that can lower blood pressure in detail! Patients with hypertension must see it.

Can fitness lower blood pressure 1 First, run.

Exercise intensity exceeds walking, which is suitable for people with mild illness. The maximum heartbeat reaches 120 ~ 130 beats per minute. Long-term persistence can lower blood pressure, stabilize pulse rate, enhance digestion and absorption function and relieve symptoms. Jogging speed should be slow, and the time should be changed from less to more, once 15 ~ 30 minutes.

Second, ride a bike.

A physical exercise that can improve heart function can not only exercise muscles and joints, lose weight and shape, but also strengthen the heart and avoid high blood pressure. In addition, it also has the function of preventing the brain from becoming brittle and improving the sensitivity of the central nervous system. Keep a proper posture during exercise, adjust the height-width ratio between the door handle and the bicycle seat, keep your feet in the right position, and crawl the soles of your feet evenly with strength. 30 ~ 60 minutes each time is appropriate, and the speed is moderate.

Third, Tai Chi.

We can see the research data: the average blood pressure of the elderly aged 50-89 who have been practicing in Tai Ji Chuan for a long time is 134/80mmHg, which is significantly lower than that of the elderly of the same age who do not play in Tai Ji Chuan (154/82mmHg). In addition, yoga fitness is also "exactly the same", especially for women with hypertension.

Fourth, the level of fitness exercise.

According to experiments, biologists have confirmed that the hypertension of contemporary people may be related to standing in daily life. Two-thirds of people's life is spent in a vertical position, but more than three-quarters of people live in big cities, and the resources of daily life in a flat position are poor. In the long run, cardiovascular and cerebrovascular diseases will affect blood pressure regulation due to overload and become one of the evils of rising blood pressure. Therefore, regular standard fitness exercises, such as swimming, crawling, supine gymnastics, scrubbing the floor by hand, etc., will be able to control blood pressure reasonably.

Five, not suitable for fitness.

Strength training, such as strength-based fitness exercise and fast jogging, is not suitable for lowering your head too hard, changing your posture too much, and holding your breath too hard, which will make your blood pressure rise rapidly and sharply, which is very prone to accidents. In addition, winter swimming and yangko should be minimized.

Let's talk about winter swimming. Due to intense cold stimulation, the epidermal blood vessels can be greatly folded, forcing the blood in the epidermal blood vessels to return to the internal organs and superficial tissues, causing the blood pressure to rise, making the blood pressure of patients who are already in high-quality blood pressure higher, causing cardiovascular and cerebrovascular accidents such as cerebral vascular rupture and bleeding.

Can fitness lower blood pressure? 2 Exercise patterns suitable for patients with hypertension.

1. tiptoe up the stairs.

Taking the stairs on tiptoe can make your blood pressure stable and energetic. Climbing stairs costs more than walking on the ground, which can make your body get better exercise. Old people should pay attention when walking on tiptoe. If their physical fitness is not very good, they should pay attention when walking. Don't fall down for exercise, it will seriously paralyze you.

go on foot

Walking can start at 70 ~ 90 steps per minute, the walking speed is 3 ~ 4 kilometers per hour, and it lasts 10 minute. It is mainly suitable for hypertensive patients who have no exercise habits as an adaptive exercise process.

You can gradually speed up the pace or walk on the slope in the future. The application of medical walking (walking on the flat ground and going down the mountain) in China has achieved good results in the treatment of hypertension.

3. Fitness running

Patients with hypertension should do ECG exercise test before fitness running to check the cardiac function and the responsiveness of blood pressure to exercise. The fitness running of patients with hypertension does not require a certain speed, but it is advisable to avoid dizziness, headache, palpitation, shortness of breath and fatigue after running. Heart rate is generally controlled within 130 beats/min. Running needs mental relaxation, and rhythm is very important.

Patients with hypertension should choose the time of day for physical exercise to avoid morning and evening. According to the data, the indexes of hemorheology, especially blood viscosity, showed an upward trend between 20: 00 pm and 6: 00 am. In order to avoid aggravating the illness, it is not advisable to carry out a certain intensity of physical activity in the morning.

Although this is not consistent with the habit time of mass physical exercise in most parts of China, from the perspective of scientific fitness, especially the effect of rehabilitation exercise for cardiovascular patients, it is best to do it between 9: 00 am and 1 1 pm, or between 4: 00 pm and 6: 00 pm.