Can people with high blood pressure still exercise? What kind of exercise is best for you?

Of course, you can exercise, and in general, we will choose those low-intensity and easy-to-bear aerobic exercises, such as jogging, swimming, yoga, square dancing, etc. For those patients with high blood pressure who do not exercise regularly, when we first come into contact with exercise, we should choose those exercises that are relatively weak and easy to accept, because in this way the body can better adapt. <>

In addition, people with high blood pressure, their physical condition is not very stable, so for them, it is best to choose some sports that are easier to accept and the body can adapt to in the shortest time is the most suitable exercise in daily life, such as slow walking, cycling, swimming, tai chi, yoga, jogging, etc. Especially at the beginning, the amount of exercise should not be too large, otherwise the body may not be able to accept it, and after a long time, we will slowly adjust it, so that we can better cooperate with our body. <>

Like some of the infrastructure in our lives now, some public places fitness equipment is basically everywhere, we can go out for a walk and jog after dinner, and exercise the body, which can not only improve our own resistance, but also promote our body's metabolism, long-term exercise, and with a reasonable diet, you can relieve high blood pressure to a large extent, high blood pressure is a very common, and it is difficult to ** disease on the surface as if there is nothing special, But sometimes it will silently pose a great threat to our body, so at this time we need to increase our own resistance and make our body healthier. <>

And like in recent years, everyone is also advocating sports, improve physical fitness, with a more nutritious and balanced green diet can also make our body healthier, because the current living conditions have slowly risen, most people have appeared in the body overnutrition, if this goes on for a long time, it will cause great damage to our body, so through exercise can effectively consume those energy, and for most office workers, Effective exercise is better for health.

Able to exercise, as long as it is moderate and moderate. Remember not to over-fatigue and over-exercise, it is more suitable for walking or jogging after meals and other small exercises.

People with high blood pressure can exercise, but not strenuous exercise, because strenuous exercise will seriously damage their health and even have a life-threatening situation, so they should choose some slow exercise.

Of course, people with high blood pressure can do exercise**, and they can do not particularly strong and violent exercises, such as walking, jogging, such as swimming, and tai chi is very good.

People with high blood pressure can exercise, and people with high blood pressure can do some gentle exercises, such as tai chi and square dancing. In addition, it is also suitable for walking and swimming.

Patients with high blood pressure can choose the appropriate exercise mode, amount and exercise time according to their physique under the condition that their blood pressure is controlled steadily.

Among the exercise methods that patients with hypertension can choose, jogging, brisk walking, aerobics, swimming, cycling, climbing, stairs, etc., are more recommended. The frequency of exercise is generally 3 to 5 times a week, the time is about 40 minutes each time, and the specific amount and frequency of exercise should be measured according to their own tolerance. It is important to note that exercise should not be too strenuous to avoid causing a sharp increase in blood pressure.

Exercise at a level where you can breathe and talk more or less normally. You can do moderate-intensity exercises, with a subjective sense of motor center jumping faster, sweating slightly, and feeling a little tired. If there is a disease or injury in the joint, a specialist can be consulted about the appropriate type of exercise.

Within about 10 minutes of rest after exercise, the increase in respiratory rate caused by exercise should be significantly relieved and the heart rate should return to normal or near normal, otherwise excessive exercise intensity should be considered. If you experience dizziness, headache, nausea and other discomfort during exercise, it is recommended to stop exercising immediately, measure your blood pressure, and go to the hospital if necessary**.

There are mainly the following types of exercises suitable for people with high blood pressure:

Walk. Walking is suitable for all kinds of hypertension patients, diastolic blood pressure drops significantly after a long period of walking, and the symptoms are also improved, walking is generally carried out in the morning at dusk or before going to bed, the time is 15 to 50 minutes, once or twice a day, the speed can be determined according to the personal physical condition, take a walk in a place with fresh air outdoors, it is a simple and easy way to prevent and treat hypertension.

Jogging or long-distance running. This kind of exercise is more intense, suitable for patients with mild hypertension, the maximum heart rate of patients with hypertension can reach 120 to 136 times per minute when jogging, to make the blood pressure drop steadily, adhere to long-term exercise, can make the pulse stable, enhance digestive function, reduce symptoms, hypertension patients can gradually increase the running time according to their own conditions, fifteen to thirty minutes is appropriate, the speed must be slow, remember not to run fast.

Shadowboxing. Tai Chi has a particularly obvious effect on the prevention and treatment of hypertension, and any patient with high blood pressure can practice it, according to regional surveys, the average blood pressure of 50 to 89 year olds who have been practicing Tai Chi for a long time is 134 to 80 mm Hg, which is significantly lower than that of ordinary elderly people in the same age group.

Gentle exercises should be carried out, and the recommended exercises include squatting exercises, squat exercises, race walking exercises, walking exercises, and cycling exercises, which are all exercises that are more beneficial to people with high blood pressure.

People with high blood pressure can learn to play Tai Chi, Tai Chi is a relatively mild exercise, it is also very helpful to the consumption of the body, the elderly have a very large demand for Tai Chi, Tai Chi is simple and easy to learn, normally speaking, it takes a week to learn the complete Tai Chi movements.

You can do some aerobic exercise, don't have too much amplitude when exercising, and exercise when your body is better. You can jog, play badminton, practice tai chi, do yoga, play table tennis, these sports are very good, you can better exercise your body.

People with high blood pressure, when choosing exercise, should choose some exercises with a relatively small range of exercise, do not exercise for too long, and have a stable mood when exercising. You can go for a walk, do tai chi, square dance, swim, play badminton.

Patients with high blood pressure are suitable for a wide range of exercises, including aerobic exercise, stretching exercises, and exercises to strengthen muscles.

Easy and effective aerobic exercises such as tai chi, jogging, walking, dancing, rowing, etc. Stretching exercises should be based on static stretching exercises, that is, stretching the muscles to the point where there is significant resistance and a slight stretching sensation, and then staying at rest for 30 to 60 seconds. Static stretching should be carried out before and after exercise, and the stretching time after exercise should be longer than before exercise, which can help patients with hypertension to eliminate fatigue after exercise, and can effectively prevent the incidence of injury during exercise.

In addition, a number of studies abroad have shown that blood pressure drops at rest after strength training in hypertensive patients, but there is no consensus on the effect of strength training on lowering blood pressure. As a result, strength training is still not recommended as the preferred form of exercise in the prescription of exercise for hypertension identified by the sports medicine community. But as a form of exercise that builds muscle strength, improves physical fitness, and thus promotes health, it should not be excluded from high blood pressure exercise prescriptions.

Strength training with blood pressure within a safe range is necessary.

Moderate aerobic exercise can regulate nervous system function, ease the tension of central and sympathetic nervous system activities, enhance cardiopulmonary function, and improve.

Blood circulation, promotes metabolism, increases HDL cholesterol, reduces blood sheath consistency and serum cholesterol, reduces atherosclerosity.

It is beneficial to lower blood pressure. The selection of exercise types for patients with hypertension should be based on the principle of aerobic metabolic exercise, and pushing and pulling should be avoided during exercise.

For static strength exercises or breath-holding exercises such as lifting, you should choose those that are whole-body, rhythmic, and easy to relax. Organized.

It can be used for sports using activity tracks, bicycle power meters, etc. The types and methods of exercise that are more suitable for patients with hypertension include qigong and tai chi.

Medical gymnastics, walking, fitness running, aerobic dance, swimming, recreational ball games, outings, fishing, etc.

1) Tai Chi: Because Tai Chi movements are soft, the muscles are relaxed and mostly large-scale, and the mind is calm, which helps to lower blood pressure. High.

The most important thing for blood pressure patients to pay attention to when playing Tai Chi is the word "loose", muscle relaxation can reflexively cause the blood vessels to "relax", thus promoting.

Blood pressure drops. In addition, when doing tai chi, it is necessary to use the mind to guide the movements, so that the mind is highly focused and the mood is quiet, which helps to eliminate high blood pressure.

Symptoms such as nervousness, agitation, and nervous sensitivity.

2) Qigong: It is better to relax the gong, and you can also use the standing pile gong, strong gong and dynamic gong, etc., and the principle of practice emphasizes "loose", "quiet" and "down".

Generally, it takes about two weeks of practice to take effect.

3) Walking: Walking can start at 70-90 steps per minute, about 3-4 kilometers per hour, and last for 10 minutes. Mainly suitable.

It is used as an adaptive exercise process in hypertensive patients who do not exercise habits. Later, you can gradually increase your pace or walk on slopes. Specific.

Methods can be adapted to local conditions, but they must be done gradually, and there should be no discomfort at each activity. If you feel that you have more physical strength, you can use methods such as extending the distance and increasing your pace to increase the amount of exercise, or you can use alternate ways of walking and running.

4) Fitness running: Fitness running for patients with high blood pressure does not require a certain speed, and does not produce dizziness, headache, palpitation, shortness of breath after running.

Symptoms such as fatigue are appropriate. The heart rate is generally controlled within 130 beats z-minute. Running requires mental relaxation, pace is very important, exercise.

Depending on the individual's response and adaptation to exercise, the frequency can be performed at intervals such as 3 times a week or 1 time every other day, or 5 times a week.

It is generally believed that if it is less than 2 times a week, the effect is not obvious. If you exercise every day, the total amount of exercise should not be too large.

1. Aerobic exercise. That is, strolling and walking, as the saying goes: strolling and walking every day, living to ninety-nine, 2, not suitable for strenuous exercise. Namely: running and jumping.

3. Don't smoke or drink.

4. Pay attention not to get angry, all diseases are angry.

Don't do strenuous exercise, and depending on the weather throughout the year, you can start with trotting, tai chi, walking, swimming.

After a period of time, you can play horizontal bars and parallel bars, in short, the psychological factors of any disease account for 60 percent, laugh more, play musical instruments, and exercise diversification.

Aerobic exercise, walking, jogging, swimming, skipping rope, cycling. Stair climbing, aerobics, etc.

Easy and effective aerobic exercises such as tai chi, jogging, walking.

Exercise moderately, not strenuous exercise.

It is suitable for tai chi, not too long.

Moderate exercise, not too strenuous diet.

Patients with high blood pressure should avoid using explosive power or people who are more competitive, and patients can choose jogging, swimming, cycling, and Yangge twisting in their daily life, which has the effect of lowering blood pressure.

What exercises are suitable for people with high blood pressure.