Exercise for hypertension is based on relaxation exercises of low to medium intensity. Suitable exercises include jogging, walking, tai chi and cycling and other relaxation exercises.
1. Jogging: suitable for patients with grade 1 hypertension. According to the research, 120 steps per minute is suitable for mild hypertension patients, the center rate of the running process is generally between 120 times per minute and 136 times per minute, and the jogging time should be controlled in about 15~30 minutes as much as possible, according to the ability of one’s own tolerance, and gradual progression.
2. Walking: suitable for patients with grade 2 hypertension, hypertensive patients can go to parks or squares to walk in the warmer evenings of spring and summer, and the time should be 15~50 minutes.
3. Taijiquan: Suitable for patients with grade 3 hypertension. Taijiquan can effectively relax the muscles of the whole body, enhance the coordination and balance of the body, which is conducive to the decline of blood pressure. Each time you practice, you can do it alone or with other people. The exercise intensity of this program is low, so the exercise time can be increased in time, and when you feel tired, you can take a rest.
4. Cycling: Cycling program is more useful for patients with hypertension combined with coronary heart disease, because cycling process due to the sports characteristics of the program, can accelerate blood circulation, improve coronary blood oxygen supply.
Patients with different degrees of hypertension should have different exercise methods and exercise amount, patients should choose their own exercise methods under the guidance of physicians according to their own conditions.