Yesterday, Mr. Li, a 45-year-old from our community, came to the hospital to see me, and I remember that he has been suffering from high blood pressure for several years.
To control his blood pressure, he said he tried a variety of methods, the most consistent of which was running.
In the early morning or evening, Mr. Li always wears a sportswear and runs a few laps around the community.
However, the good times did not last long, and Mr. Li recently found that his blood pressure was still much higher than normal, although it was under control.
He was very puzzled and asked me if running was not suitable for me to lower my blood pressure.
Many people will think that exercise is a good way to lower blood pressure, but not all people with high blood pressure can do it, and there are some exercises that work better than running.
I'm going to tell you about it today.
1. There are 3 "best exercises" to lower blood pressure
A study in the British Journal of Sports Medicine states that isometric exercise may be better.
What does it mean: it turns out that we may usually feel more tired and "taller" exercise;
This kind of exercise is professionally called "isometric exercise";
In fact, to put it bluntly, the length of the muscles does not change when they are contracted, just like some fixed posture movements that we usually do.
For example, squatting against the wall, planks, hip bridges, zama steps, and tiptoe movements.
How does isometric exercise lower blood pressure?
Before that, let's first understand how exercise lowers blood pressure.
Promotes blood circulation and allows blood to flow more smoothly, thereby reducing the burden on blood vessels
Then isometric exercise can play this role better.
When doing isometric exercises, although the length of the muscles does not change, the muscles continue to exert force;
This state stimulates blood circulation, allowing blood to flow more easily to where it is needed.
Since isometric exercise is usually a full-body exercise, it works multiple muscle groups at the same time to further promote blood circulation.
Isometric exercise can also help us build muscle strength and endurance and improve the body's metabolic function, which are all important factors in lowering blood pressure.
Because when muscles become stronger, they pump blood from the heart to the rest of the body more efficiently;
And when the body's metabolic function is improved, it can use oxygen and nutrients more efficiently, reducing the accumulation of waste and harmful substances in the blood, thereby lowering blood pressure.
Among isometric exercises, three are considered to be the "best" exercises to lower blood pressure.
The first one is the squatting step;
This movement is simple and practical, especially helpful for lowering blood pressure, and can effectively work the leg and glute muscles.
The second one is the plank;
A comprehensive exercise of the core muscles can also effectively promote blood circulation, which is beneficial to cardiovascular health;
The third is the stake;
Although this movement may seem the simplest and seemingly simple, it can help us improve our posture and relieve problems such as back pain.
Standing for a few minutes a day can not only help lower blood pressure, but also make your body more upright and energetic.
Second, patients with high blood pressure need to pay attention to 4 things when exercising
1. The exercise time and intensity can be well arranged
Don't pick the wrong time, such as when you just wake up in the morning or when you are tired enough at night, strenuous exercise is a big taboo, and it is easy to spike blood pressure.
The intensity of the exercise, you have to be leisurely, the intensity of the medium to low is about the same, the main thing is to maintain an exercise habit, don't let the body too tired.
2. Warm-up and relaxation are indispensable
A small warm-up before exercise, such as doing stretching exercises, can make the body warm;
The blood flow is also smoother, so it is less likely to get injured when exercising.
After exercising, don't be in a hurry to stop and rest, appropriate relaxation activities can help the body gradually return to calm and avoid the discomfort caused by a sudden drop in blood pressure.
3. Diet and hydration
You have to keep your mouth shut before and after exercise, and don't eat too much high-calorie, high-fat food, otherwise the effect of exercise will be reduced.
Hydration is also important, and it is important to remember to replenish water in time during exercise to maintain the body's water balance.
However, don't drink too much at once, as it can easily burden your kidneys.
4. Environmental factors must also be taken into account
People with high blood pressure can pay more attention to weather changes and air quality when exercising outdoors.
The weather is too cold and too hot to feel good, and poor air quality is also easy to affect health.
Try to choose an environment with fresh air and a suitable temperature for exercise.
3. To prevent high blood pressure, 4 small things in life should be done well
1. Low-salt diet
Salt is a "double agent", it is not good to eat too much, and it is not good to eat too little.
The "sodium" in salt, eating too much will make the water in the body stay in the blood vessels;
It's like adding a "pump" to the blood vessels, and when the pressure increases, the blood pressure goes up.
Therefore, if you want to stabilize your blood pressure, you must check the amount of salt first.
2. Quit smoking and drinking
Smoking and drinking will not only make blood pressure jump up, but also a "generalist";
It can cause many other health problems at the same time, such as heart disease, stroke, etc.
3. Control your weight
Obesity is an accomplice to high blood pressure, and the more flesh you have, the easier it is for your blood pressure to rise.
If you want to have low blood pressure, you have to lose weight first.
Eat more vegetables and fruits, eat less fried and high sugar, plus a moderate amount of exercise, so that high blood pressure "retreats".
4. Control your emotions
Emotions are an "invisible killer". Excessive mood swings are a big no-no for high blood pressure.
As soon as I was excited, my blood pressure rose "popping".
People with high blood pressure have to learn to regulate their emotions, and think about the good of whatever troubles they encounter.