The purpose of exercise for hypertensive patients
1. adjust the excitation and inhibition processes of the cerebral cortex and improve the neuroregulatory functions of the main systems of the body.
2. lowering the tension of capillaries, micro-arteries and small arteries, regulating blood circulation and lowering blood pressure.
3. reducing blood viscosity, increasing blood rheology, improving microcirculation, enhancing the redox of material metabolism and nutritional processes in tissues.
4. developing the vicarious function of the organism and blood circulation, improving and restoring the general systemic condition of the patient.
5. reduce stress reactions, stabilize emotions, suppress psychosomatic tension and eliminate anxiety states.
Choose the right sports for you
Suitable and effective exercise
The appropriate exercise for patients with hypertension is not intense, sweaty exercise, but rather gentle aerobic exercise; it is best to ensure that the exercise is continuous, without resting for a short period of time.
Use pulse count to determine exercise intensity
Since each person’s body type is different, the body burden is different for each person even if they perform the same exercise. It is necessary to determine the exercise intensity that is appropriate for the patient when performing exercise therapy. We measure the pulse count during exercise to determine the exercise intensity that is appropriate for you.
Determination method
This will enable the patient to know exactly how much exercise intensity is appropriate for him or her. After determining the exercise intensity that is appropriate for you, you can begin to develop an exercise program of 30 minutes to 1 hour per day, 3 times per week. If you can stick to a moderate amount of exercise for 1 to 2 weeks, your systolic blood pressure will begin to decrease, and if you stick to it for 2 to 5 weeks, your diastolic blood pressure will begin to decrease. However, if there is no effect after 3 months of adherence, medication therapy should be considered in conjunction with exercise therapy.
Actions that are not suitable for people with hypertension
1. Lie on your back and read a book
Some people like to lie on their backs to read books and watch TV, which is not a big problem for people without high blood pressure, but for people with high blood pressure, it is a very dangerous thing. Because of the long time lying down state, compression of the abdominal muscles affect the person’s deep breathing, coupled with abdominal pressure and abdominal muscle contraction, easily lead to a sudden rise in blood pressure and accidents, therefore, hypertensive patients (especially older people), should be prohibited from lying down to read books and watch TV, reading and watching TV time should not be too long, should not watch the thrilling and fearful TV and movies.
2. squatting and head shaking exercise
Life is exercise, appropriate exercise can strengthen the body, prevent and cure diseases, for patients suffering from hypertension, appropriate exercise is also beneficial to reduce and stabilize blood pressure, and promote the recovery of the disease. However, some sports are not suitable for hypertensive patients, in addition to high-intensity strenuous exercise, hypertensive patients should not do squatting and standing exercises, rapid head shaking or jumping and other movements, such exercises have caused the risk of hypertensive cerebrovascular accident, hypertensive patients exercise, walking, gymnastics, tai chi and other low-intensity exercise is appropriate, and the duration of exercise should not be too long, in order to exercise and after the exercise without obvious fatigue and discomfort. It is appropriate.
3. Discard gas bowel movement
Defecation is a trivial matter in life, some people have difficulty in defecating because of dry stool, and then force to reject the gas defecation, which for healthy people, if it is a temporary can be no big deal, if long-term will also have an impact on health, but for patients suffering from hypertension, a momentary force to reject the gas defecation is absolutely not, otherwise it will increase the pressure in the abdomen, the blood pressure rises suddenly and cause danger. Therefore, hypertensive patients should take their time to defecate, do not exclude gas, if there is dry stool or constipation, you can take some laxative drugs or topical treatment such as open cork, usually eat more coarse grains, vegetables and fruits, which can prevent dry stool, but also beneficial to the treatment of hypertension and cardiovascular disease.
4. sudden force
People in daily life, everywhere force, such as force to move things, force cycling, force production and exercise, etc., people in the force or sudden force, muscle tightness, vasoconstriction, mental tension, the whole body to make the physiological phenomenon, in the case of not more than the ability to bear, for healthy people, is tolerable, if patients suffering from hypertension suddenly force, even in a small force or in the If a patient with hypertension suddenly exerts himself, even if the exertion is not great or within the capacity of a healthy person, it may not be able to withstand this sudden physiological change, which may cause a sudden rise in blood pressure, leading to a sudden and life-threatening cardiovascular disease. Therefore, patients with hypertension should not exert sudden force or overload force, but should only do some light work and exercise with little force to ensure health and safety.