There are some useful methods to prevent, treat and control hypertension without using drugs. This article will introduce physical exercise that can help reduce blood pressure. Add them to your daily life and you can see how different your blood pressure will be.
Recommended sports
1. Walk.
The simplest and easiest exercise for reducing blood pressure, but different from ordinary walking, it requires a little faster.
2. Jog.
The amount of exercise is greater than that of walking, which is suitable for patients with mild diseases. It can make the maximum heart rate reach 120-130 times per minute. Long-term adherence can make the blood pressure drop steadily, the pulse is stable, the digestive function is enhanced, and the symptoms are relieved. The jogging speed should be slow, and the time should increase from less; Each time should be 15-30 minutes.
3. Ride a bicycle.
An endurance exercise that can improve cardiopulmonary function. When exercising, you should maintain the correct posture, adjust the height of the handle and bicycle seat, position your feet properly, and step on the foot plate evenly. It is appropriate to take 30-60 minutes each time, with moderate speed.
4. Taijiquan.
Some studies show that the average blood pressure of 50-89 years old people who practice Taijiquan for a long time is 134/80 mmHg, which is significantly lower than that of the same age people who do not practice Taijiquan (154/82 mmHg).
5. Yoga
Yoga also has the advantages of "doing the same thing in the same way", especially suitable for women with hypertension.
6. Horizontal movement.
Scientists have proved through experiments that modern people's hypertension may be related to upright life. Two-thirds of people's life is in vertical state, while more than three-quarters of people in big cities are in vertical state. The activities of lying flat position are decreasing day by day. Over time, cardiovascular system is affected by the overload of blood pressure, which becomes one of the causes of blood pressure rise. Therefore, frequent horizontal exercise will effectively control blood pressure, such as swimming, crawling, supine gymnastics, hand cleaning the floor, etc.
Inappropriate exercise
Aerobic exercises such as strength-type exercise, fast running, and so on, such as excessive head bending or body position change, as well as the activities of holding your breath, will lead to a rapid and significant increase in blood pressure, which is prone to accidents and cannot be done. In addition, winter swimming and Yangko dancing should also be avoided.
Take winter swimming for example. Due to the strong cold stimulation, the blood vessels on the body surface can contract sharply, making the blood in the skin vessels flow back to the viscera and deep tissues, causing the blood pressure to rise, making the blood pressure of patients who are already at a high level higher, and leading to the risk of cardiovascular and cerebrovascular accidents such as cerebral vascular rupture and bleeding.
As for the Yangko dance, gongs and drums are often used to boost the fun, and the rhythm of the drums is fast and powerful, which is easy to excite the sympathetic nerve, accelerate the heart rate excessively, and cause a sharp rise in blood pressure, which also has the risk of stroke.
In addition, hypertensive patients should not take a hot bath immediately after exercise, otherwise, hot water can cause the expansion of blood vessels in muscles and skin, resulting in a large amount of blood from visceral organs pouring into muscles and skin, thus inducing heart and brain ischemia. The correct way is to take a rest for a while, and then choose the warm water bath method. The time should be short, and it should be completed in 5-10 minutes.
Notice
Please note that our application cannot replace professional healthcare services. If you have continuous heart rate acceleration or any other heart rate problems, please consult your doctor in time. During exercise, you can check your training intensity through the target heart rate.