Moderate exercise, an indispensable part of a healthy life, can help us maintain a healthy body, make friends, relax, and for hypertensive patients, the contribution of exercise to lowering blood pressure cannot be underestimated. Some patients with mildly elevated blood pressure can keep their blood pressure in the normal range through long-term adherence to exercise. If you want to make exercise a healthy partner, the following 6 suggestions can help you better lower blood pressure. 1, choose to like the benefits of exercise, long-term adherence to reflect, choose to like the project, more fun from the exercise, more can adhere to. There are many kinds of exercise programs, including running, swimming, dancing, yoga, etc., as long as the body feels active and heartbeat accelerated when you are doing it. As long as you exercise for 30 minutes a day, you can experience the benefits of exercise; if you are busy at work, you can exercise five days a week. Small reminder: strength training also has benefits The benefits of aerobic exercise are well understood, in fact, strength training for hypertensive patients also have many benefits, can improve the efficiency of weight loss, help regulate blood lipids, blood sugar. In the case of good blood pressure control, can be appropriate with some strength training, to the gym for some equipment practice, or at home for simple push-ups, squats can be. 2, to ensure the safety of the blood pressure is not controlled at 140/90 mmHg below, it is best to ask the doctor whether you can carry out sports. If you are doing sports that require skills, such as swimming, yoga, strength training, etc., when you do not have the skills, please ask a professional coach to guide you, do not learn by yourself, so as to avoid danger. 3, the use of fractional time If the work is really too busy, you can take advantage of the fractional time. For example, after waking up appropriate activities for 10 minutes; 10 minutes after lunch brisk walking; work tired can be a simple activity for 10 minutes, you can achieve the purpose of 30 minutes of exercise every day. 4, the intensity of the gradual increase If there is no exercise habits, safety should start with low-intensity exercise, slowly increase the intensity of the exercise. For example, start walking 15 minutes a day, gradually extend the time to 30 minutes, adhere to a period of time, if there is no discomfort, and then gradually increase the intensity of the fast walking into jogging. Small reminder: do not try to be brave The benefits of exercise are reflected in the long-term persistence. In the course of each exercise, do not try to be brave, do not pursue the intensity and length of the exercise. During exercise, if dizziness or chest discomfort occurs, immediately stop exercising, if necessary, go to the hospital emergency treatment. 5, monitor the heart rate at times Exercise intensity is too high, which may lead to danger and is not conducive to long-term adherence to exercise. Patients with high blood pressure are suitable for moderate intensity exercise. Monitoring the intensity of exercise can be judged by counting the pulse. The more appropriate heart rate during exercise can be calculated by the formula (220 – age) x (75% – 80%). For example, for a 50-year-old person, the appropriate heart rate is (220 – 50) x (75% – 80%), which is about 127 to 136 beats per minute. You can use an exercise bracelet to monitor your heart rate or count your pulse. Another easy way to tell if you are exercising is that you are slightly out of breath, you can talk to people, and you can smile, but you can’t sing. A little reminder: it’s better to exercise in pairs When exercising, it’s best to exercise in pairs with friends and family. (1) mutual supervision, more conducive to adhere to; (2) exercise can be appropriate conversation, easy to judge whether the intensity is appropriate; (3) once the accident, can be dealt with in a timely manner. 6, with a healthy diet A healthy diet should include: (1) you can eat a lot of vegetables, fruits, coarse grains, there should also be low-fat dairy products; (2) minimize the diet of saturated fatty acids, added sugar. The most important point: eat less salt (1) Daily sodium intake should be less than 2.3 mg (equivalent to about 5 g of table salt); (2) Try to avoid pickled foods, such as salted vegetables, processed meats; (3) You can use more spices, tomatoes, lemons and so on to flavor.