How to lower blood pressure with exercise? Can you reduce the amount of exercise after lowering bloo

1. Choose your favorite sport.

The benefits of exercise can only be reflected by long-term persistence, and choosing your favorite items will make you more fun and persistent. There are many types of sports, including running, swimming, dancing, yoga, etc., as long as you feel your body become active and your heart beats faster. As little as 30 minutes of exercise a day, you can experience the benefits of exercise; If you're too busy at work to exercise every day, it's okay to exercise 5 days a week.

2. Ensure safety.

If your blood pressure is not below 140 90 mmHg, it's a good idea to ask your doctor if you can play sports. If you are doing some sports that require skills, such as swimming, yoga, strength training, etc., when you have not mastered the skills, you must ask a professional coach for guidance, and do not study on your own, so as not to cause danger.

3. Use fragmented time to exerciseIf you are really busy at work, you can use the fragmented time. For example, if you move for 10 minutes after waking up, walk briskly for 10 minutes after lunch, or simply move for 10 minutes when you are tired from work, you can achieve the goal of exercising for 30 minutes a day.

Fourth, the intensity gradually increases.

If you don't have an exercise habit, you should start with low-intensity exercise to be safe and gradually increase the intensity of your exercise. For example, start walking for 15 minutes a day, gradually increase the time to 30 minutes, stick to it for a while, and if there is no discomfort, gradually increase the intensity, and replace brisk walking with jogging.

5. Monitor blood pressure before and after exercise.

Check your blood pressure before exercising, and avoid exercising rashly when your blood pressure is too high; Check your blood pressure again 1 hour after exercise to avoid excessive spikes in blood pressure after exercise.

High blood pressure is a problem for many middle-aged and elderly friends, so can exercise play a role in lowering blood pressure? Experts say that exercise can lower blood pressure, so why can exercise lower blood pressure? What should be done to make it effective?

Moderate exercise is an indispensable part of a healthy life, which can help us maintain a healthy body, make friends and relax. The contribution of exercise to lowering blood pressure should not be underestimated, and systolic blood pressure can be reduced by 4 9 mmHg by consistent exercise.

Although it cannot completely replace antihypertensive drugs, exercise can promote blood pressure to reach the standard, keep blood pressure stable, and also help control blood sugar and blood lipids, which is a powerful measure to prevent cardiovascular and cerebrovascular complications in patients with hypertension.

Regular exercise makes the heart more capable of meeting the body's blood needs**, reducing the pressure on the arteries and lowering blood pressure. At the same time, regular exercise can also help stabilize weight, which is also one of the important factors affecting blood pressure.

If you feel uncomfortable, stop exercising in time.

If you feel chest pain or tightness during exercise, dizziness, arm or jaw pain, obvious wheezing, irregular heartbeat, excessive fatigue, you should stop exercising in time, do not be reckless, and remember to see a doctor. Maintaining ideal blood pressure is a long-term process, and if you stop exercising for two weeks, your stamina will begin to decline. After a few months of stopping, the effect of exercise on blood pressure will also disappear.

People with high blood pressure should travel with their relatives and friends when exercising. Mutual supervision is more conducive to persistence; You can talk appropriately when exercising, so that you can judge whether the intensity is appropriate; In the event of an accident, it can be dealt with in time. With a healthy diet, you can eat a lot of vegetables, fruits, whole grains, and low-fat dairy products; Minimize saturated fatty acids and added sugars in your diet.

The most important point: eat less salt.

Exercise is not something that can be done overnight, exercise is important in persistence, and health is accompanied by life.

Buck Exercise Leaderboard.

Not all sports have a detention-lowering effect, only aerobic exercises such as walking, jogging, cycling, swimming, slow-paced ballroom dancing and gymnastics. The following are particularly recommended.

Walking: Walking is one of the easiest exercises to lower blood pressure.

Jogging: Jogging is more active than walking, and is suitable for people with mild symptoms. Long-term adherence leads to a steady decrease in blood pressure, a stable pulse, enhanced digestive function, and a reduction in symptoms. Jogging should be slow, from less to more than 15 to 30 minutes at a time.

Cycling: Cycling is an endurance exercise that can improve cardiopulmonary function, not only to exercise muscles and joints, but also to strengthen the heart, prevent high blood pressure, and at the same time play a role in preventing brain aging and improving the agility of the nervous system. 30 to 60 minutes each time is appropriate, and the speed is moderate.

Tai Chi: The average blood pressure of the elderly who have been practicing Tai Chi for a long time is significantly lower than that of the elderly of the same age who do not practice Tai Chi.

Yes, the improvement of cardiopulmonary function is generally long-term, as long as you pay attention to your diet and arrange your work and rest time reasonably, your exercise effect will not disappear. Of course, after exercising becomes a habit, I recommend that you still keep it up, which is good for your body.

If you really want to improve blood pressure, exercise alone is not enough, you also need to pay attention to your diet, it must be a low-salt, low-fat diet, so that it can play a fundamental role. And for people with high blood pressure, not all exercises are OK, and aerobic exercise and resistance training need to be chosen.

When exercising, the muscles need a lot of blood to provide enough oxygen. The nervous system in the body speeds up the heart rhythm in time and releases hormones that dilate blood vessels, increasing the total amount of blood flowing through the muscles.

<> physical exercise cannot be adhered to, and the antihypertensive effect cannot be seen. In fact, physical exercise is a way of life to improve the body's immunity, that is, exercise lowers blood pressure, but its blood pressure reduction is limited! If you have high blood pressure of grade 2 or above 3, it is of course harmful to lower blood pressure by physical exercise alone, and if you continue like this for a long time, you may have various cardiovascular and cerebrovascular accidents (stroke, sudden cardiac death, etc.) during exercise.

First of all, it is necessary to realize that exercise to lower blood pressure can not replace low-salt and low-fat diet and drugs and other antihypertensive methods, but exercise to lower blood pressure can promote the effect of diet control and drugs to lower blood pressure, although exercise alone also has a certain antihypertensive effect, but to what extent exercise can lower blood pressure, how much can blood pressure be lowered, and whether there is a relationship with the amount of exercise, these questions are still inconclusive. Jogging and long-distance running are more physical than walking and are suitable for people with mild symptoms. The heart rate of hypertensive patients can reach 120-136 beats per minute when jogging, and long-term exercise can reduce blood pressure and reduce symptoms.

The running time can be gradually increased from less to 15-30 minutes. Be slow, don't run fast. If you have coronary heart disease, you should not run long distances to avoid childishness.

In all hypertensive patients are heavy, obese patients account for 3 4. Therefore, weight loss is an effective way to lower blood pressure, and weight loss is mainly carried out through two aspects: diet control and physical exercise.

Exercise can help lower blood pressure, and walking for long periods of time can help lower blood pressure. Stretching exercises such as yoga and tai chi are also suitable for people with high blood pressure. These exercises help to improve the flexibility of the muscles and ligaments and reduce sports injuries .

To be sure, exercise has great benefits for the control of high blood pressure, and doctors often recommend that patients with high blood pressure exercise more, through exercise, it can help patients lose weight, and also help improve the phenomenon of insulin resistance, thus helping to stabilize blood pressure well. Any exercise is good, almost all exercises are very effective in controlling blood pressure, such as walking, cycling, or light weight-bearing exercises, and all-day exercise will make stress reduction better.

Yes, it can lower blood pressure, because exercise can reduce our muscles, and it can also reduce our fat, so it will definitely have the effect of lowering blood pressure, you should do some running, running can stabilize blood pressure. should be eclectic in big things

Exercise can relieve stress, and exercise can also make your body better and better, it is really great, you can go for a walk or jog, you can do some aerobic exercise, you can stabilize blood pressure.

Yes, you can reduce your effectiveness in this way. Generally, you can walk, lift dumbbells, and go for jogging, all of which can be stable.

Exercise can lower blood pressure, and some simple exercises that do not require large amounts of activity are conducive to stabilizing blood pressure and can enhance the body's immunity.

When encountering pressure at work and troubles in life, many people choose to exercise in order to relieve these unpleasantness. However, exercising with too much pressure or bad emotions not only does not have the effect of reducing stress, but is counterproductive, resulting in mental tension, physical fatigue, and greater stress.

Experts believe that exercise relieves stress and keeps people in a benign and peaceful state of mind. When a certain amount of exercise is reached, the phythalene effect produced by the body can delight the nerves. Phorepeptide is a hormone in the body called the "happiness factor".

The phoretain effect makes people feel happy and satisfied, and can even take away stress and unhappiness.

If you exercise with too much pressure and bad mood, your thoughts will be cluttered and you will not be able to concentrate during the exercise, which will affect the effect of the exercise. Some people deliberately engage in some intense, high-volume sports, thinking that sweating profusely will release all stress and bad emotions. Experts point out that this kind of intense and large-scale exercise often causes physical fatigue, coupled with the original nervous spirit, not only can not relieve the pressure, but the mood will be worse.

If you want to relieve stress through exercise, you can first participate in some light, low-volume exercise to calm down your mood first, and then gradually transition to high-volume exercise. If you are under pressure to work, you can participate in some group sports, such as basketball, volleyball, etc., and in the process of these sports, you can experience the joy of cooperation.

In addition, experts suggest that sometimes a different exercise environment can have an unexpected effect on relieving stress. For example, people who often exercise indoors will feel relaxed and happy when they go outdoors to climb mountains and go for a run in the woods. You can try psychological adjustment before exercising, which is also conducive to better releasing stress during exercise.

In a quiet place, close your eyes for a few minutes and take a few deep breaths; Or look at yourself in the mirror and say a word of encouragement to lift your spirits; Or listen to a favorite song** to divert your attention to achieve the best relaxation and stress reduction effect.

You can participate in some mild and low-volume sports to calm down your mood first, such as skipping rope, jumping exercises, swimming, walking, playing table tennis, etc. The exercise time can be mastered for half an hour a day.

Start by following your doctor's advice. If you can exercise, you can use the following exercise prescriptions:

1. Jog or walk briskly.

2. 60 minutes each time.

Maximum oxygen uptake intensity, or heart rate, at 120 beats per minute.

4. Once every other day. If it's once a day, that time should be reduced to 30 minutes at a time.

Pay attention to the use of reasonable sports equipment, especially a pair of professional sports shoes.

Proper aerobic exercise, you can run, jump rope, etc...

Patients with high blood pressure, keep in mind the "1 move" to lower blood pressure, and push it from the palm of your hand to blood pressure.

Hypertension is very common in life, and for people with hypertension, it is necessary to take medication in daily life and rest to lower blood pressure together. For this group of people, can proper exercise in life help lower blood pressure? Let's find out about this problem!

What is the principle of exercise to lower blood pressure?

There is a scientific basis for this statement, and for people with high blood pressure, proper exercise can have a very good antihypertensive effect. There are three main principles:

First, in the process of exercise, the blood vessels can be dilated, so that the blood circulation in the body can be effectively improved. In particular, some whole-body exercises can not only make the muscle and vascular fibers gradually increase and thicken, but also improve the elasticity of the blood vessel wall and play a role in lowering blood pressure. In addition, a series of chemicals produced during exercise can also dilate blood vessels and maintain the elasticity of blood vessels, which can help lower blood pressure;

Second, in people with long-term hypertension, the central nervous system is in a state of disorder, and exercise can make our cerebral cortex release special neurotransmitters, which can effectively regulate tension, relieve stress and lower blood pressure;

Third, exercise is a good way to lose weight, and many people with high blood pressure have the problem of being overweight.

What exercises are suitable for people with high blood pressure?

1) Walking. Walking is a very suitable exercise for blood pressure, which can be carried out anytime and anywhere in daily life, and long-term persistence in walking can have a blood pressure lowering effect. It is recommended to go for a walk for about half an hour after eating every day.

2) Tai Chi.

3) Yoga. Yoga is also a particularly suitable exercise for people with high blood pressure, this exercise is not very intense, but it can effectively improve the flexibility of muscles and ligaments, and reduce the risk of injury during exercise. More importantly, yoga can also effectively relieve psychological pressure, and can play a good auxiliary role in lowering blood pressure in people with high blood pressure.

Finally, I would like to advise everyone that patients with high blood pressure need to pay attention to many things when exercising to lower blood pressure. First of all, patients must do what they can during daily exercise, and do not do some high-intensity exercises that exceed the tolerance range of their body. This not only does not have a good blood pressure lowering effect, but also brings some additional damage to the body; Secondly, exercise is not something that can be seen overnight, and you will have to stick to it to see a good blood pressure lowering effect.

Note that you can start with a little less intensity, and then increase the intensity appropriately as your body gradually adjusts to it.