What are the precautions for people with high blood pressure when doing exercise?

People with high blood pressure exercise way is to walk more, walk around every day, morning and evening, pay attention not to run, don't be too tired, usually keep a flat mood, don't worry too much.

Patients with high blood pressure must grasp these key points in the process of exercise, one is the intensity of exercise, and the other is the frequency of exercise. Intensity is how much you exercise, and the frequency is how many times a day is a week, and the duration of exercise should also be paid attention to. There is also the type of exercise, whether it is walking or running, or cycling, etc., which is directly related to the effect and safety of an exercise.

When exercising, you should feel relatively relaxed, a little strained, strained, very strained, very strained. Generally speaking, people with blood pressure problems or people with cardiovascular problems, when exercising, the maximum amount of exercise, it is more appropriate to exert a little effort, if it is very difficult or very difficult, it is obviously excessive, and it is different from the exercise of young people who are completely healthy. Because sometimes perfectly healthy young people may do that kind of exercise that is very difficult to achieve the purpose of fitness, or the purpose of building muscles, and our purpose is to be healthy, we are a little hard, if you are very relaxed, then definitely this amount is not enough.

When exercising, you should pay attention: avoid strenuous exercise, such as running, hurdles, etc., because these exercises are easy to cause a sudden increase in heart rate and accelerate the expansion of blood vessels. It is suitable to choose soothing exercises: such as walking, tai chi, etc. At the same time, you should pay attention to exercising in the sun.

1) Do not force when going to the toilet to defecate, as the blood vessels are easy to burst.

2) Don't stand too violently so that your blood pressure doesn't rise.

3) Don't carry heavy items or run or jump!

People with high blood pressure need to do proper exercise every day. The recommended exercise is to jog first, as long-term jogging can lower blood pressure and improve immunity. It is important to note that the patient can gradually increase the speed, but not go too fast so that it does not backfire.

There are also exercises, such as yoga or tai chi, that are not very intense. This exercise does not cause dangerous sports injuries, but also relieves stress, relieves the body and mind, and promotes blood circulation.

Walking is suitable for all kinds of people with high blood pressure. After prolonged walking, diastolic blood pressure decreased significantly and symptoms improved. Walking is usually done in the morning, at dusk, or before going to bed.

15 to 50 minutes once or twice a day is appropriate. The speed can be determined according to the individual's physical condition. Walking outdoors in a place with fresh air is a simple and easy way to prevent and ** high blood pressure.

Jogging or long-distance running. This exercise is intense and suitable for people with mild hypertension. People with high blood pressure can jog with a maximum heart rate of 120 to 136 beats per minute.

In order to stabilize the blood pressure, we should stick to long-term exercise, which can stabilize the pulse, enhance digestion and reduce symptoms. Patients with high blood pressure can gradually increase the running time according to their own situation, preferably 15 to 30 minutes, the pace must be slow, remember not to run fast. Shadowboxing.

Tai Chi has a particularly pronounced effect on the prevention and high blood pressure. Any person with high blood pressure can practice tai chi. According to regional surveys, the average blood pressure of 50 to 89-year-olds who practice Tai Chi for a long time is 134 to 80 mm Hg, which is significantly lower than that of the average elderly in the same age group.

Some common strength training, such as weightlifting and dumbbells, is also good for controlling blood pressure, but these exercises need to be done under the guidance of a professional to ensure safety. Especially for some obese hypertensive patients, if they want to ** and get the effect of stabilizing blood pressure, they can go through strength training. In addition, swimming requires the participation of all parts of the body, which not only promotes blood circulation, timely delivery of nutrients and blood to the desired parts of the body, but also helps to enhance cardiopulmonary function and dilate blood vessels.

In life, you can walk, play tai chi, swim, play table tennis, badminton, these sports are more suitable for patients with high blood pressure.

Patients with high blood pressure can do some exercises similar to brisk walking in their lives, but cannot do too strenuous exercises.

Don't exercise too much. Develop an exercise plan according to your own characteristics and gradually increase the amount of exercise; Focus on the environment and climate change. The elderly are in poor physical condition and are susceptible to climatic conditions.

Therefore, exercise should be done in the cool mornings and evenings in summer, avoiding sun and rain. Exercise in winter to keep warm and avoid blood pressure fluctuations; Activewear should be comfortable and absorb sweat. When exercising, it is best to choose cotton clothing and wear suitable sports shoes to prevent accidental injuries;

Do not exercise on an empty stomach to avoid hypoglycemia. The best time to exercise is 2 hours after meals. Moderate exercise is beneficial for people with high blood pressure**.

However, many patients do not pay attention to the amount of exercise during exercise and instead harm their body. Therefore, patients with high blood pressure are reminded that they must master calories when exercising. Talk appropriately and don't get too excited.

If you feel weak and nauseous after exercising, you are exercising too much and need to be adjusted. Campaigns take a while to work, so we have to stick to them for a long time. Strengthen self-management, measure blood pressure frequently, and keep blood pressure within the normal range.

Do aerobic exercise. Aerobic exercise mainly includes walking, brisk walking, jogging, and cycling. These exercises are aerobic exercises.

For people with high blood pressure, try to do light to moderate exercise, and it is best not to do high-intensity exercise, which can easily cause blood pressure fluctuations. Patients with poor control must consult a doctor before exercising, preferably under the guidance of a doctor, to avoid causing blood pressure fluctuations.

Patients taking antihypertensive medications should be aware of some antihypertensive medications that may cause hypotension, so special attention should be taken when exercising. Before exercising, we must pay attention to monitoring blood pressure. If systolic blood pressure is greater than 180 mm Hg or diastolic blood pressure is greater than 110 mm Hg, we should stop exercising and control blood pressure steadily.

It may be reasonable to exercise more than three times a week for half an hour at a time. In addition, the patient does not have a bad mood. In general, our heartbeat increases after exercise, but the magnitude of the increase is certain.

It is more appropriate to calculate based on 60% of the maximum exercise heart rate. In addition, after exercising, everyone's breathing will also speed up. In general, it will return to normal within 3 to 5 minutes, which is reasonable.

Don't do high-intensity exercise, and choose the exercise method that suits you when exercising, do a good warm-up exercise before exercising, and eat more nutritious substances to give yourself a stronger amount of exercise.

Don't be too strenuous when exercising, and don't do it for a long time. Don't run very long, either. Drink plenty of water and adjust your breathing during exercise.

What is Fitness? If you think of fitness as running and lifting weights, it's too narrow. In fact, all the ways that are good for health are called fitness.

For example, for an elderly person, sitting in a chair and stretching is a good fitness. When we control our blood pressure, we should exercise like a normal person, and theoretically, long-term moderate exercise and exercise are good for controlling blood pressure and general condition. 1. It can adjust the body's neuromodulation function and make it more perfect.

2. Reduce the tension of capillaries, arterioles and arterioles, regulate blood circulation and reduce blood pressure.

Walk. The advantage of walking is that it is very convenient, easy to operate and easy to be accepted. Generally, people in their fifties and sixties walk 69 steps per minute under good conditions, and 20-60 minutes of walking is the best.

The time can't be too short, and it can't be too long. Secondly, the exercise suitable for patients with high blood pressure needs to exclude strenuous and high-intensity exercise, and choose gentle, low-intensity and aerobic exercise, among which brisk walking and swimming are two types of exercise. Both of these sports are not very taxing on the body.

Patients with high blood pressure can exercise appropriately, and fitness is actually possible, but the frequency and intensity of fitness need to be determined according to the range that the individual can bear, and should not be too strenuous . When blood pressure is on the high side, some people experience symptoms such as headaches, sweating, rapid heartbeat, panting, dizziness, visual confusion, etc., and since high blood pressure is usually asymptomatic, it is important to measure blood pressure regularly. Patients with high blood pressure should pay attention not to be overly strenuous when exercising.

Blood pressure control should be combined with lifestyle and exercise management, patients with high blood pressure can exercise, but you must choose the appropriate exercise method and exercise intensity according to your own situation, you should consult your doctor, they will give you professional guidance. The warm-up time for normal people is about five minutes, so for people with high blood pressure, the warm-up time should be ten to fifteen minutes, after all, there is a problem with the body, and the state is relatively slow, so it may take longer, mainly for the sake of safety.

Generally, patients with high blood pressure have a long-term irregular life, so when exercising, don't choose high-intensity exercise at the beginning, the body may not be able to stand it, you can start with a walk.

The first point is to pay attention to not to use too much force when exercising, otherwise it will cause harm to the body, the second point is to pay attention not to be too intense when exercising, otherwise there will be injury, and the third point should pay attention to the time mastery, so as not to cause injury.

Patients with high blood pressure should try to choose low- to medium-intensity exercise when exercising, not high-intensity exercise, need to prepare some water when exercising, take a break once in half an hour, and it is best to be accompanied by friends or family members, and can not go out to exercise alone.

1. Before exercising.

For people with high blood pressure, it is important to prepare before exercising, because patients with high blood pressure may burst when the blood vessels in the body cannot withstand the pressure during sudden exercise, and it may also lead to a heart attack, or a stroke occurs during sudden exercise. Therefore, people with high blood pressure before exercising must do a good warm-up exercise and take antihypertensive drugs at the same time to ensure that their blood pressure is not abnormally elevated during exercise.

2. When exercising.

Patients with high blood pressure also have some precautions when exercising, such as not doing it as much as possible, and there are strenuous physical confrontation exercises, which may make the body bear a lot of impact at the same time, and the blood vessels will rupture due to overwhelm. Because people who have suffered from high blood pressure for a long time, the blood vessels and organs in the body are in a relatively fragile state and cannot withstand too much external impact.

3. After exercise.

People with high blood pressure after exercise also have a lot of precautions, such as being sure to calm their breathing slowly, not to stop suddenly after strenuous exercise, or to sit down to rest, which may make the local blood pressure rise suddenly, and at the same time, after exercise, we should also pay attention to the proper hydration of the stool, because strenuous exercise will cause the human body to lose a lot of water and salt. It should be noted that people with high blood pressure will recover more slowly from fatigue injuries after exercise, so they also need to carry out some professional care or physiotherapy.

1. Precautions for exercisingDon't overdo it or get too tired or too tired, but take a gradual approach to increase your activity.

Pay attention to the surrounding climate: in summer, avoid the time when the sun is shining at noon; In winter, pay attention to keeping warm and prevent stroke.

Wear comfortable, sweat-wicking clothing: cotton clothing, sneakers, etc. are necessary'。

Choose a safe place: such as a park, school, not in a laneway or on the side of the road.

When exercising, do not have an empty stomach to avoid hypoglycemia and should be 2 hours after meals.

2. Contraindications to exerciseStop exercising when you are sick or unwell.

It is not advisable to exercise when you are hungry or an hour after eating.

Do not stop immediately during the exercise, and follow the steps of the exercise procedure.

Any discomfort during exercise should be stopped.

It is best for people with high blood pressure to do aerobic exercise to help. Aerobic exercise can lower blood pressure just like **, such as walking, jogging, tai chi, cycling and swimming are all aerobic exercises that are suitable for people with high blood pressure.