Reviewers: Tan Mingsheng (China-Japan Friendship Hospital), Wang Zhenhu (Chinese People's Liberation Army Army 82nd Army Hospital)
High blood pressure affects the health of many adults and increases the risk of major diseases such as heart disease and cerebral infarction.
After many people have high blood pressure, they begin to have such questions: will exercise aggravate high blood pressure? Can I still exercise? If you can exercise, which exercise methods are more suitable? With these questions in mind, follow me along to read the following.
Exercise, weight control, and a reasonable diet are important ways to prevent high blood pressure, and proper exercise and exercise have great benefits for people with high blood pressure.
Studies have shown that for patients who already have hypertension, exercise with the right intensity will not only not aggravate high blood pressure, but on the contrary, it is very beneficial for controlling blood pressure and improving the efficacy of drugs. Of course, before starting your exercise program, you should tell your doctor if you have exercise habits and preferences.
So, which exercise styles are suitable for people with high blood pressure?
Image source: Stand Cool Helo
First, find the fun of exercise and the right sports
Find an exercise program that interests you and stick to at least 30 minutes a day for most of the week.
Daily chores, gardening, window cleaning, stair climbing, shopping malls, cycling, etc., these activities are all beneficial to heart health, and the intensity is appropriate, basically all people with high blood pressure can do it.
Now private cars, public transportation, etc. have become an indispensable travel tool for many people, but we should avoid over-dependence, you can park in the farthest corner of the parking lot, or get off the bus in advance, these measures can increase the moderate amount of exercise.
People with high blood pressure are best suited to do some relaxed and effective aerobic exercise, usually more than rhythmic activities, with each activity lasting at least more than 30 minutes.
General aerobic exercise mainly includes jogging, brisk walking, jump rope, swimming and cycling, etc., which do not consume a lot of physical energy.
Taking brisk walking as an example, it can be said that it is the best way for patients with high blood pressure to exercise, and it is also the easiest way to achieve outdoor exercise.
Advocate walking every day, insist on walking, long-term walking, pay attention not to go out immediately after meals, so that it is not conducive to digestion, after a break of 1 hour, and then start to act, to choose the right shoes and pants and socks, to choose the right weather.
In addition, the place to walk is recommended for parks, green spaces, to be familiar with the environment, pay attention to steps to avoid falls; during the walk, pay attention to walking speed, flat ground or moderate slope, adjust breathing, pay attention to keep warm or prevent heat stroke, the intensity of exercise should be coordinated with their blood pressure and heart rate.
Here are some strength training methods:
1. Lower limb strength exercises can be carried out in the form of climbing stairs, every other day, two groups at a time, and each group climbs 2-3 stairs.
2. Upper limb strength can be used to bend the hands to lift the mineral water bottle filled with water, 5-10 times per group, 3-5 groups per day. There are several actions.
(1) Stand in front of the dumbbell and lift flat, prepare for the action: the feet are naturally open and shoulder width, the toes are gripping the ground, the knee joints are locked, the hips are tightened, and the dumbbells are held in both hands. Action essentials: hold the dumbbells in both hands, and lift them forward and upward at the same time, so that the dumbbells are at the same height as the shoulders, and then slowly lower and repeat.
(2) Standing dumbbell side lift, prepare for action: feet naturally open and shoulder width, toes grip the ground, knee joint lock, hip tightening, both hands holding dumbbells. Action essentials: Hold the dumbbell in both hands, lift it to the sides, and turn the wrist slightly inward, so that the dumbbell is at the same height as the shoulder, and then slowly lower it and repeat it.
Second, transform your own home gym
If you want to work out but don't have time to go to the gym, get a gym at home.
Buy a gym blanket or yoga mat, use some weight-bearing equipment that suits you, a puller, a yoga gym ball, etc. in the closet.
Use these devices to exercise at home every day. Also, if conditions permit, consider treadmills, rowers, or stationary bikes to help you build your endurance.
Third, precautions in exercise
To increase cardiac function, moderate resistance training can be done in many ways, such as using dumbbells, elastic bands, sit-ups, or zama steps.
This type of training helps reduce excess body fat, increase muscle strength, increase metabolic levels, improve vascular tone and stabilize blood pressure.
Especially for many obese hypertensive patients, insisting on reducing waist circumference and weight loss is beneficial to lower blood pressure and reduce the risk of myocardial infarction and cerebral infarction.
Fourth, how should we grasp the intensity of exercise?
Teach you a simple calculation method, generally with a heart rate of less than "170-age" as the moderate amount of exercise.
For example, the heart rate of a 55-year-old person after exercise does not exceed 115 beats per minute (170-55 = 115).
For weightlifting-related training programs, it is best to discuss the weight that suits you with your doctor to avoid too much intensity. For exercise time, it is recommended that in the afternoon, the best time should be 4 pm, but many people are not adapted to the afternoon exercise, and considering the actual situation, there are many inconvenient places, most of them are more willing to carry out morning exercise, but morning exercise is not too early, try to carry out after sunrise.
And it should be noted that patients with hypertension must take antihypertensive drugs before morning exercise.
Regardless of the exercise method, after making a good plan, you should start slowly and avoid sudden strenuous exercise and too hasty exercise, otherwise you will hurt yourself.
It is recommended to stick to it for 10-15 minutes a day at the beginning, maintain it for 3-5 days, or gradually increase the duration and intensity of your workout until you reach your goal of 30 minutes a day when you feel gradually adjusted.
According to the American Heart Association, it is important for people with high blood pressure to warm up before exercise and relax after exercise. These exercises can gradually increase and decrease the heart rate.
Walking on the road or on a treadmill for 10 minutes is a great way to warm up before and relax after exercise.
At the beginning and end of exercise, it is equally important to measure and understand blood pressure. Don't wait until you have discomfort, such as headache, dizziness, tachycardia, sweating, and blushing, to realize that your blood pressure is too high.
Finally, it should be emphasized that there are contraindications to exercise in patients with hypertension:
1. If you have a cold or other physical discomfort, you should stop exercising.
2. Fatigue, hunger or 1 hour after meals should not do exercise.
3. Do not start suddenly and stop immediately during the movement, and follow the steps of the exercise procedure.
4. Any discomfort during exercise should be stopped immediately.
5. Excessive exercise intensity will lead to an increase in blood pressure, and patients with hypertension should avoid heavy load weight training, marathon, high jump high load and explosive force-based exercise.
6. Before starting exercise or preparing to adjust the exercise plan, or when there are problems such as frequent sedentary, staying up late, coronary heart disease, obesity and other chronic diseases, it is very important to obtain the approval of the doctor, and it is not necessary to start hastily.
bibliography:
Chen Jinpei,Xie Yingyi,He Zhijian. Efficacy evaluation of impedance training combined with aerobic exercise in elderly patients with hypertension. 2019-12-10.
WANG Xiaolong. How should people with high blood pressure exercise? Shanghai Traditional Chinese Medicine News.2019-10-25.
Zhang Hao,Xiao Liyun,Song Xiaowei. Effect of individualized exercise therapy on health interventions in elderly patients with hypertension. Electronic Journal of Integrative Cardiovascular Diseases. 2019-09-08.
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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