Hypertension patients are best suited to do some easy and effective aerobic exercise, without a lot of physical exertion, like walking, jogging, swimming, cycling, etc., are good exercise options.
Patients with hypertension can do warm-up exercises such as turning the neck, bending the waist, bending the knees, etc., 5 minutes before exercise to move the joints, and then do some flexibility movements to stretch the body and make the heart rate quickly adapt to the next activity. General preparation activities from 5 minutes to 10 minutes are appropriate.
Walking, arguably the best form of exercise for people with high blood pressure is also the easiest way to achieve exercise。
We advocate walking every day, insist on walking, long-term walking, each walking time of at least 30 minutes; however, we should pay attention to gradual progress, not to force and make themselves feel very tired; do not just go out to walk after eating, which is not conducive to digestion; to choose the right shoes, pants, clothing, and socks; to choose the right weather; the walking process should pay attention to walking posture, slope, adjust breathing, pay attention to the weather and warmth, the intensity of exercise should be coordinated with one's blood pressure and heart rate.
The jogging process will trigger an accelerated heart rate and enhanced myocardial contraction, resulting in an abnormal rise in blood pressure.
Running at a slower speed, the rise in blood pressure is limited and will not rise to a dangerous level. But in the process of exercise will reduce the tension of peripheral blood vessels, blood vessels are thus dilated, and running can improve the body's pleasant degree, reduce the excitement of the cerebral cortex, which is conducive to the regulation of neural and vascular functions, so it can achieve the effect of lowering blood pressure.
And research also confirms that exercise can lower the blood pressure at a quiet time, which can make the systolic pressure drop about 10-15 mmHg and the diastolic pressure drop about 4-9 mmHg. Therefore, running, like other exercises, has a significant blood pressure-lowering effect and is an important non-pharmacological adjunct to the treatment of hypertension.
It should be noted that not all hypertensive patients can run to lower blood pressure.
Patients with grade 1 hypertension, i.e. blood pressure around 130/90, or hypertensive patients who do not exceed the limit of 159/99, and who have no risk of cardiovascular disease in other areas of the body, and no target organ damage caused by hypertension, then running can be considered as an adjunct to lowering blood pressure.
Running to lower blood pressure should pay special attention to the fact that patients should run moderately and reasonably scientifically.
The first thing you need to do is to take a look at the actual results. The heart rate should be tested during running, the heart rate can be controlled at about 50% of the reserve heart rate, calculated as (maximum heart rate - quiet heart rate) x 50% + quiet heart rate, or you can use the simpler 170 - age for approximate calculation. In addition, hypertensive patients should pay special attention to the time of running, as hypertensive patients' blood pressure is often at a relatively high level in the early morning, and early morning is also a high incidence of cardiovascular events. Therefore, it is more suitable for people with hypertension to choose afternoon or evening to exercise.
Patients with hypertension can choose a suitable exercise method that they can stick to according to their preferences and choose the appropriate exercise intensity. For obese people, you can appropriately increase the amount of exercise; not at 6:00 a.m. - 11:00 a.m. exercise, this time of the heart and blood vessel burden is the largest, after a night of rest metabolism, excretion, concentrated body fluids, the most vicious blood, sympathetic nerves are the most excited, the most vasoconstrictor substances, vascular assistance is the largest, hypertension, cardiovascular disease patients are prone to sudden death. At the same time, also pay attention to the surrounding environment, in summer to avoid the noon sunny time, winter to pay attention to keep warm to prevent a stroke.
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