When it comes to fitness and doing exercise, there are many benefits, and one of the important points is to prevent the occurrence of high blood pressure. And patients with high blood pressure have already occurred, if it is healthier to do exercise, it is what many people want to ask. Today Dr. Zhang will give you an answer to this question.
High blood pressure how to do exercise
Now there are many patients with hypertension, authoritative data show that China's hypertension patients are between 245 million and 275 million, it can be said that every 4 people have one hypertension patient. Among many patients with high blood pressure, a very important reason for high blood pressure is due to lack of exercise.
This is not alarmist, authoritative data show that 25% of adults worldwide lack exercise. Lack of exercise has become the fourth leading cause of death worldwide, after high blood pressure, smoking, and diabetes. So, how should people with high blood pressure do exercise? How to do exercise better for people with high blood pressure? Let's take a closer look.
First, exercise is good for high blood pressure
Many research data show that exercise is very beneficial for people with high blood pressure. Specifically, it can be roughly summarized into 3 points: regular physical exercise can improve the physical fitness of patients with hypertension; frequent physical exercise is conducive to improving hypertension, and even reduces elevated blood pressure; regular physical exercise and exercise can help prevent and delay the occurrence of cardiovascular and cerebrovascular diseases.
Exercise has many benefits
Second, how to do exercise in patients with high blood pressure
On the whole, patients with hypertension do exercise, and various exercise methods can be considered, but if you want to make it clear to everyone, you need to grade the intensity of exercise. Simply put, most sports can be divided into moderate-intensity exercise and high-intensity exercise.
The vast majority of guidelines now recommend that people with high blood pressure do 150 minutes of moderate-intensity exercise per week, or 75 minutes of high-intensity exercise as the appropriate amount of exercise. Specifically, it is 30 minutes of moderate-intensity exercise every day, and it can be done 5 times a week. And if you choose to do high-intensity exercise, 3 times a week, 25 minutes at a time.
In particular, for those patients with poorly controlled hypertension, such as those with high pressure above 160 mmHg, high-intensity exercise is not recommended until blood pressure is controlled. For those patients with high blood pressure who have injuries to important organs such as the heart, brain and kidneys, it is not recommended to choose high-intensity exercise first.
Mainstream guidelines recommend the amount of exercise
Third, how many steps a day is appropriate for patients with hypertension
Walking is one of the best ways to exercise in the world, it is simple and easy, ordinary healthy people, as long as they have the ability to exercise, they can do it anytime, anywhere. Hypertensive patients usually do physical exercise in the way of walking, which should be said to be a better way of exercising. When it comes to walking, many people with high blood pressure will ask how many steps in a day is appropriate? Many people may say that 10,000 steps is a good choice, but in fact 10,000 steps does not have a lot of scientific basis. The source of 10,000 steps was actually proposed by a Japanese watch company in 1956, which is a commercial concept and does not have much scientific basis. Recently, on the question of how many steps a day, Harvard University in the United States has a new large-scale study, this study included 17,000 people, followed up for 4 years found that walking 7500 steps a day is relatively healthy. I also hope that the majority of hypertensive patients can know this.
Walking is a good way to exercise
All in all, for the majority of hypertensive patients, as long as they have the ability to exercise, they must exercise as much as possible. We should remember that as long as you exercise is better than no exercise, and moderate and scientific exercise is also very beneficial to the control of hypertension. I hope that Dr. Zhang's introduction today can help more patients with hypertension.