Patients with high blood pressure have restrictions on exercise, what are the four types of exercise

First of all, patients with high blood pressure should not do breath-holding and explosive exercises, such as the more common push-ups, sit-ups, pull-ups, etc., because these exercises require breath-holding and need to contract the muscles of the head and neck, which will make people's blood pressure rise transiently.

Not doing explosive exercises, such as squats and lifting weights, will raise blood pressure. Don't do high-intensity and laborious exercises, don't do exercises with your head very low, your head below the waist will let the blood concentrate in the brain, and the pressure on the cerebral blood vessels will increase, which will cause sudden cerebral hemorrhage.

What kind of exercise is suitable for the elderly depends on the foundation of exercise, if the physical fitness is very good, jogging, skipping rope, swimming, climbing can be, and the drug can control blood pressure in the appropriate range.

These sports that cannot be done are running, high jump, long jump, yoga, fast running, swimming, these sports are not allowed to be done by the elderly.

Swimming, running, sit-ups, planks, push-ups and rope skipping are not allowed.

You can't run fast, you can't jump rope, sit-ups, push-ups, weightlifts, you can't do these sports.

Exercise can also significantly improve the blood supply and oxygen supply to the myocardium, which is conducive to the dilation of coronary arteries and aorta. The negative pressure of the chest cavity during exercise promotes blood return. However, because hypertensive patients often have left ventricular enlargement or cardiac damage, aorta lengthening, or vascular wall sclerosis, exercise will add the necessary load to the cardiovascular system, resulting in increased heart rate, increased blood pressure, and increased tension on blood vessels.

Therefore, patients with hypertension must choose appropriate exercise methods under the guidance of medical personnel before they can carry out medical physical exercise.

1. Patients with high blood pressure should try to avoid heavy exercise training, and the amount of exercise must be determined by the doctor according to the condition, blood pressure, and heart rate. In terms of sports, you should try to avoid static tension, such as weightlifting, weighted squats, handstands, boxing, etc. High-speed sports such as fast sprints, short runs, and vigorous jumps should also be avoided.

In short, avoid high-intensity, high-speed exercises.

2. Patients with high blood pressure should participate in moderate or smaller exercise and soft exercises, such as relaxing walking, jogging, relaxing swimming, gentle tai chi, relaxed ballroom dancing and aerobics. Sometimes, you can also participate in golf, billiards, bowling, etc., so that you don't feel too tired.

3. When you have bad feelings during exercise, such as palpitations, dizziness, weakness, shortness of breath, or paleness, you should immediately stop exercising and rest. Ask your health care provider to monitor your heart rate and blood pressure status in a timely manner.

If you can pay attention to the above points during exercise, participate in appropriate programs and choose the right amount of exercise, it will bring great benefits to hypertensive patients.

Hello, take a walk. It can be used in a variety of ways. After walking for a long time, diastolic blood pressure can be significantly reduced, symptoms can also be improved, jogging and long-distance running exercise is greater than walking, suitable for mild patients, physical exercise should be more attention, it is best to exercise under the guidance of a doctor, in order to avoid the occurrence of danger or cooperate with the good house to enjoy the day.

Many people with high blood pressure think that if they have high blood pressure, they can't exercise. But as we all know, life is in motion! High blood pressure should also be exercised.

Studies have shown that proper exercise can effectively reduce the risk of hypertension and control the condition of hypertension, and regular exercise can also help to reduce body weight, with blood pressure dropping by 5 to 20 mm Hg for every 10 kg of weight lost.

However, patients with high blood pressure should choose their own exercise and exercise mode according to their own physical condition and blood pressure control, which is beneficial to assist in controlling blood pressure, do not copy other people's exercise methods and intensity, and do not be scared by the disease to exercise, regularly monitor blood pressure fluctuations before and after exercise, make timely adjustments, pay attention to keeping warm when the weather gradually cools, and reduce the occurrence of cardiovascular and cerebrovascular diseases.

There are three principles that people with high blood pressure need to follow when exercising:

The principle of "three-five-seven":

These three words can help patients master the amount of exercise. "Three" refers to walking 3 kilometers each time and exercising for more than 30 minutes at a time, which can be completed at one time, two or three times; "Five" refers to about 5 times a week; "Seven" means that the amount of exercise must be moderate intensity. It is recommended to reach a (170-age) heartbeat per minute during exercise.

For example, at the age of 65, it is best to keep your heart rate at 170-65 = 105 beats per minute. In addition, to avoid sudden increases or drops in blood pressure before and after exercise, warm-up activities should be done before exercise and relaxation should be performed for about 10 minutes after exercise.

Stick to aerobic exercise:

High-intensity and long-term anaerobic exercise is not beneficial to the health of patients with high blood pressure, but may aggravate the condition and even cause cardiovascular events. Aerobic exercise is an exercise that moves the body while breathing and does not cause a sudden increase in blood pressure, therefore, aerobic exercise should be the main exercise method for patients with high blood pressure. These include walking, jogging, cycling, swimming, and gymnastics.

It is best to avoid bending over. Do not hold your breath and do not move quickly with a large change in posture to avoid an accident caused by an increase in blood pressure. You can choose an exercise time in the afternoon or at dusk at the right temperature, rather than in the early morning when your blood pressure is relatively high throughout the day.

"Persistence" principle:

Studies have found that the effects of exercise on lowering blood pressure usually take about 4 weeks to take effect. After stopping exercise for two weeks or more, your blood pressure will gradually rise. Therefore, patients with high blood pressure should insist on participating in fitness exercises that suit them, rather than blindly complaining and relying on temporary interests.

In short, patients with high blood pressure should strengthen exercise, moderate exercise can not only enhance physical fitness, improve immunity, but also promote blood circulation and metabolism, which will also effectively lower blood pressure, so that blood pressure can be in a normal state.

High blood pressure is associated with vascular tension. You can choose to relax your muscles while reducing the tension in your blood vessels, because in a situation of muscle tension, the capillaries will also be compressed. Patients with high blood pressure can choose to walk slowly, breathe through the mouth, definitely exercise, you can choose jogging, the soothing exercise of running action is one breath and one breath in one step, walk slowly, stay strong after walking, stand on the pile, open your feet, shoulder width apart, breathe with your torso, blow deeply and inhale slowly, and the idea of breathing is from head to toe and from Yongquan point into the ground three feet.

For patients who already have high blood pressure, if they have rarely done physical exercise before, then they must do sufficient warm-up exercises before starting to exercise, so as not to cause sports injuries and increase the amount of exercise.

The amount of exercise should be increased gradually; The intensity of exercise should start at light and gradually increase, and if the body allows, it can be excessive to moderate intensity, and do not engage in vigorous and vigorous exercise. Exercise intensity refers to feeling tired, light exercise is recommended to start with aerobic exercise such as walking, walking, tai chi, do not let yourself feel tired at the beginning, do not exercise for too long, no matter how high the blood pressure patients should not start with.

General physical activity can increase energy expenditure, which is beneficial for health. Regular physical exercise can lower blood pressure and has an important effect. Regular exercise lowers systolic blood pressure by 5 15 mmHg and diastolic blood pressure by 5 10 mmHg.

Each patient with hypertension is different, some have other chronic diseases, and some have arthritis; The form and amount of exercise should be based on personal interest and physical condition. The answer to this question is, of course, yes. It can be said that the effect of exercise is no worse than taking blood pressure medication.

Many people with mild hypertension can only keep their blood pressure within their target range by exercising. Studies have found that a good exercise can lower blood pressure by dilating blood vessels and sweating, and the effects can last for 12 to 20 hours, which is equivalent to taking long-acting blood pressure medications.

Although exercise is an effective non-drug for hypertension**, some too strenuous exercise, such as playing basketball and football, can cause a significant increase in blood pressure and even cause complications such as myocardial infarction. This type of exercise is obviously not suitable for people with high blood pressure**. Experts recommend that patients with high blood pressure should do easy exercise, which is about half the intensity of the exercise (running, jumping, etc.) that cannot be continued.

In technical terms, this is the intensity of 50 of the maximum oxygen uptake.

The so-called maximum oxygen intake is the maximum amount of oxygen absorbed by the body in 1 minute. The maximum oxygen intake varies from person to person, but the higher the number, the easier it is to absorb oxygen, the higher the exercise capacity, and the more physical strength you have.

Marathon runners generally use the method of running on a treadmill with a heavy load on their shoulders and wearing a mask to measure the amount of oxygen absorbed by the body when there is no way to continue exercising, which is the maximum oxygen uptake (maximum exercise capacity). Patients with high blood pressure can imagine that the intensity of their exercise is 50 percent of their maximum oxygen intake, which is about half the intensity of exercise. In the second half of the exercise, there will be only a slight amount of sweating.

Generally speaking, patients with hypertension should keep their breathing rules stable during exercise, so that they do not gasp for breath, their hearts do not beat violently, and they can exercise easily and continuously. You can also chat with the people next to you and exercise while laughing.

Of course, the intensity of exercise should vary from person to person, and the degree of physical fitness and external environment will also vary. People with less physical strength should of course exercise less intensely than people with better physical strength.

Medical experts and kinesiology experts recommend that it is best to combine the following points when exercising** for patients with hypertension:

1) Don't exercise vigorously to ensure that you are not too tired both physically and mentally.

2) During exercise, blood pressure should only be allowed to rise slightly to ensure that it can be carried out with peace of mind.

3) Lactic acid, a fatigue substance, does not accumulate in the muscles, so you don't feel tired and can continue to exercise for a long time.

4) It will not cause cardiac hypoxia to ensure high safety.

5) There is no hidden danger of damage to the muscles or joints of the feet.

6) It can properly remove body fat.

In short, patients with hypertension should choose exercise programs that are suitable for them according to their age, physical condition and physique, so as to lower blood pressure at the same time, strengthen their body, enhance their immunity, and return themselves to a healthy body.

Healthy and light: People with high blood pressure should not exercise vigorously, aerobic exercise, exercise your blood vessels.