Life is irregular, there are three highs, can exercise to improve?

This should be able to exercise, and the trend of improving the three highs is to be able to exercise the body, and at the same time to prevent this disease.

Many young office workers have joined the ranks of the three highs, and they must adhere to exercise + scientific diet. You try the tifit magic skipping rope machine, it can solve the problem of difficult to stick to and no effect. I bought it last year, and now I exercise every day, and I use it to develop a good habit of exercising every day.

Insisting on exercise is really important for good health, and now I have gotten rid of the nickname of a fat girl, and my body is very spicy, ** and tightened, and my complexion is good

With the continuous improvement of people's living standards, the incidence of many rich diseases is increasing year by year, and the three highs are very familiar to everyone, and if you want to reduce the three highs in daily life, there are actually many ways to choose from. Diet, exercise, etc. are more commonly used by everyone. So does exercise have any effect on the three highs?

What are the more effective exercises that patients with three highs should choose? Studies have shown that exercise plays a very important role in improving the three highs, in the process of exercise, it can increase the number of insulin receptors that are activated in the muscles, so it can promote the transport and utilization of glucose by cells, and achieve the effect of lowering blood sugar. Exercise also adjusts autonomic function and can lower blood pressure.

Regular exercise can also have a certain effect on reducing hyperlipidemia.

In ordinary life, we often see a lot of people with three highs, that is, people with high blood pressure and high blood sugar, and these people are actually relatively poor in terms of physiqueIt is also more prone to some diseases, and many people ask what exercises can people with three highs do to exercise? In fact, you can do a lot of healthy exercises, such as morning jogging, as well as tai chi, etc., let's analyze it.

People with three highs can choose some tai chi, which is a relatively gentle exercise to exercise their bodies. In addition, swimming is relatively good, and it can also achieve a good exercise effect.

You can do brisk walking, jogging, tai chi, improve blood supply, help reduce blood sugar, blood lipids, prevent and treat high blood pressure, and at the same time strengthen the body.

There are benefits to the three-high crowd exercise. Exercise can speed up blood flow, flush the blood vessel wall, increase the elasticity of blood vessels, and speed up metabolism, thereby reducing fat and blood pressure.

However, there is a choice for the exercise of the three highs, if you usually do not exercise much, it is best not to choose intense exercise immediately, you can choose to walk - brisk walking - jogging, the speed is well controlled, not too fast. Other forms of exercise are also available, such as fitness equipment, tai chi, dance, etc. The time for exercise should be chosen, and do not go out to exercise before sunrise in the morning, because the air pressure at this time is low, which is nothing for healthy people, but the three high people may be in danger of life, and if you add exercise, it is even more dangerous.

And the air at this time is the worst of the day. You can divide it into several exercises, each time the time is controlled at 15-30 minutes, if the exercise intensity is small, you can extend it, avoid the time when the temperature is high and the temperature is high.

In the "three highs", sports play a pivotal role. During exercise, the "exercise heart rate" should be calculated, and different intensity exercise prescriptions should be formulated according to the severity of the three highs. In the exercise, muscle tissue can make more use of fatty acids, reduce the level of triglycerides and low-density lipoprotein cholesterol in the blood, increase lipoproteinase activity, and improve lipid metabolism.

Long-term exercise can increase the number of activated insulin receptors in muscles, improve the sensitivity of muscle cells to insulin, promote the transport and utilization of glucose by cells, and lower blood sugar.

In addition, exercise can also adjust autonomic function, which is beneficial for lowering blood pressure. Therefore, scientific and reasonable exercise is one of the important methods of the "three highs".

Exercising like this every day can improve the effect of obesity-prone physique, and can also reduce the three highs.

Medical studies have found that sports such as running, ball games, and cycling can induce asthma, which is medically called exercise-induced asthma. Sports such as swimming, playing baseball, and skiing can improve symptoms. So, how should people with different medical conditions choose the way to exercise?

Patients with high blood pressure. It is suitable for walking, cycling, swimming and other sports. These exercises are dynamic isotonic exercises that cause blood vessels to relax and contract through repeated contractions of muscles throughout the body, resulting in a drop in blood pressure.

The amount of exercise should be about 50% of the heart load, that is, the pulse should be kept at about 110 minutes during exercise. 1 time a day for 30-60 minutes.

Patients with heart disease. Healthy people should use a large amount of exercise to improve their heart function. During exercise, the pulse should reach at least 135 minutes and last for 15 minutes to be effective.

If you have heart disease, you should be cautious and choose the form and amount of exercise according to the degree of heart damage. Generally speaking, patients with mild heart disease with first- and second-degree cardiac insufficiency can engage in walking, jogging, tai chi and other exercises, and the pulse is limited to about 104 120 beats per minute during exercise; Patients with grade 3 or 4 cardiac insufficiency or frequent angina pectoris attacks should not carry out physical activities, and should focus on rest, and can also do some light activities such as qigong appropriately, in principle, not to increase the number of heartbeats.

Diabetic. Exercise is an important measure for people with diabetes. Exercise can make the excess glucose in the blood be better utilized, thereby lowering blood sugar, and can also increase the consumption of cholesterol.

The exercise programs chosen by middle-aged and elderly diabetic patients are generally similar to those of middle-aged and elderly people, but recent studies have found that patients in the early and middle stages of diabetes can do some strength-based aerobic exercises, such as cycling, muscle exercises in the limbs, etc. This contributes to the depletion of blood sugar in the body. Patients with severe diabetes mellitus or cardiovascular, cerebrovascular and nervous system complications should only focus on walking and qigong, and avoid heavy physical activity.

Diabetic patients should exercise 1 hour after meals, and appropriate exercise can reduce the amount of hypoglycemic drugs, but cannot completely replace them.

Patients with cervical spondylosis. The purpose of exercise for patients with cervical spondylosis is to expand the range of motion of the neck, enhance the physiology of the joints and the strength of the neck muscles. Therefore, in various medical sports, all movements involving head and neck movements can be appropriately selected.

Some people advocate "acupuncture points" self-massage, take Hegu, Shaohai, shoulder well, Fengchi and other acupuncture points, after pressing to appear sore, numb or swollen feeling is appropriate, 1 2 times a day, several times a day to do neck forward and backward flexion, lateral flexion, rotation and other exercises, is very beneficial to cervical spondylosis.

Hello, the elderly of the three highs can choose some exercises with a light amount of activity, such as tai chi, and then take a walk. Generally, it is mainly in moderation. Because the elderly can't exercise a lot.

If the exercise in the life of the three high-high patients is moderate, they can control their weight. If there are too many, it will backfire.

First of all, pay attention to your living habits, ensure that you have more than half an hour of exercise every day, not necessarily running, just walk briskly. It is best to exercise after every meal to lower blood sugar after meals.

A low-sugar diet, not only sweets, but also all foods that contain a lot of starch, should be controlled at each meal; Drinking alcohol and eating irregularly are not good for diabetes.

You should eat more vegetables, grains, and you can drink Shangqing Tianjian after meals.

If you are a three-high, pay attention to the following points:

1. If you have three highs, you should first pay attention to your diet, which is mainly low salt, low fat and low sugar.

2. Secondly, you should exercise more, such as playing badminton, table tennis, jogging, etc.

Eat some of the following foods:

1. Coix can reduce blood lipids and blood sugar, promote metabolism, have a diuretic effect, and effectively improve edema.

2. Salmon is rich in unsaturated fatty acids, which can reduce the level of triglycerides in the blood, and can increase HDL cholesterol and enhance the elasticity of blood vessels.

3. The volatile capsaicin contained in garlic can remove the fat accumulated in the blood vessels and has a significant cholesterol-lowering effect.

With the continuous improvement of living standards, people's irregular life activities are less, and now the three high people are getting younger and younger, and the streets are full of pot-bellied poop, which is not rich, that is a burden. Most people with three highs are obese, and they can control their weight through exercise to alleviate high blood pressure, hyperlipidemia and high blood sugar.

People with three highs can maintain a suitable heart rate before, during and after exercise according to their physical condition, maintain an exercise center rate of about (170-age), and exercise for about 30 minutes a day. Special reminder, for obese people should not exercise vigorously or more than one degree of exercise, according to their own conditions to choose the appropriate way of exercise, step by step, and finally reach moderate intensity, that is, I feel that I can speak during exercise, but can not sing loudly, each aerobic exercise for at least ten minutes, when exercising, do not fast, to avoid hypoglycemia, should be 2 hours after meals. It is not advisable to exercise when you are hungry or an hour after eating.

Tai Chi moves are slow, the moves are simple, and everyone can learn them in a short time. According to research, people who practice Tai Chi for half a year to a year will generally improve their balance and physical fitness, and the three highs will improve. Resistance training can use a variety of small equipment such as dumbbells, barbells, etc. to carry out 5-10 sets of exercises involving major muscle groups, the intensity can be controlled at 12-15rm, 2-4 times a week, and the intensity can be gradually progressed from low intensity to a short period of time.

It is advisable to do it 30 minutes after eating, no less than 30 minutes a day, no less than 5 times a week. The heart rate should be calculated according to the above rules, so as not to feel tired, sweat slightly, and breathe slightly shorter. Aerobic exercise is the mainstay, e.g., walking, swimming, cycling, etc.

Supplemented by strength training, such as squatting against the wall, supine crunches, etc. Warm-up with flexibility training, such as stretching, yoga, tai chi, etc. Square dancing (150 minutes per week, divided into 5 sessions) plus muscle training such as dumbbells (2-3 times a week, 10-15 reps per movement) is also a good combination that lowers blood sugar.

In the synthesis of the "three highs", exercise is an effective auxiliary. Appropriate physical exercise can improve the regulatory function of the cerebral cortex, relieve the spasm of arterioles, promote the dilation of peripheral blood vessels, and reduce the resistance of blood flow.

People with three highs can usually practice tai chi, and the movements of tai chi are relatively gentle, so it is recommended to practice in the morning and evening. You can also take a walk, take a brisk walk. But don't go too fast. Increasing blood flow can have a fat loss effect.

There are many exercises that are good for people with three highs, such as:

1.Do Tai Chi.

2.Jogging. 3.Walk briskly.

4.Play table tennis.

5.Play badminton.

I think I can play basketball a lot more so that it can reduce the stress. And you can also make yourself feel good.

Mountain climbing, jogging, yoga, cycling, swimming. These exercises are suitable for people with three highs, which can effectively promote blood circulation and metabolism, and at the same time, it also has the effect of promoting digestion and increasing appetite, especially for patients with mild conditions.

Exercises suitable for people with three highs, mainly aerobic exercise, such as walking, brisk walking, jogging, swimming and mountaineering and other aerobic exercises, are conducive to reducing weight and **, which will improve vascular function.

Jogging, swimming, tai chi, square dancing, cycling, doing these exercises is good for the three highs people, and it is very beneficial to their body.

Of course, aerobic exercise and yoga are two ways to maximize the protection of your body organs and at the same time get the joints stretched.

Exercise is an important means to prevent disease and post-illness, and the same is true for the "three highs". Patients with "three highs" are often weak, and there will be symptoms such as dizziness, thus ignoring exercise, forming a vicious circle, in fact, if the "three highs" patients can carry out an appropriate amount of exercise, it is of great help to alleviate the symptoms of the three highs.

1. Suitable exercises for people with high blood pressure are: walking, swimming, running, cycling, gymnastics, etc., these sports are very suitable, among which cycling can increase blood flow in the coronary arteries, so cycling is the most suitable choice, more suitable for people with high blood pressure and coronary heart disease than walking and other types of sports.

Suitable for hyperlipidemia exercise: Exercise for the purpose of reducing fat should be done before meals. Researchers in the United Kingdom have confirmed that a short period of rapid walking before a full meal can effectively eliminate excess blood lipids in the human body.

This is because most of the energy consumed by brisk walking before meals is fat in the blood, and some of the fat stored in the body can be used, as well as the fat in the organs. This has great benefits in slowing down and reversing the harm caused by hyperlipidemia. Exercising, such as walking, after a meal, can help burn off the energy you take in during your meal, thereby reducing fat accumulation.

Exercises for high blood sugar: Practicing tai chi can help relieve stress, improve balance, and increase flexibility. Practicing Tai Chi also helps lower blood sugar levels.

A new study has found that sugar friends who participate in Tai Chi training classes twice a week, practice for 1 hour each time, and practice at home three times a week for 20 minutes each time, can significantly reduce blood sugar levels and improve the quality of life of sugar friends.