First of all, exercise helps to lower blood pressure.
To be sure, exercise helps to lower blood pressure. Because exercise can relax mental stress and reduce the tension of autonomic nerves; It can dilate blood vessels and improve blood pressure elasticity; During exercise, a lot of sweat will be discharged, salt will be taken away from the body, and the content of sodium ions in the body will be reduced, which will help to lower blood pressure.
In the treatment of hypertension, besides diet control and medication, encouraging patients to do more exercise is also one of the effective treatment methods. Patients with hypertension who can maintain good exercise habits have better blood pressure control effect, need less antihypertensive drugs, and have fewer side effects and hypertension complications.
Second, control your blood pressure before exercise.
Although exercise is beneficial to the treatment of hypertension, risk assessment is needed before exercise. Because the heart rate increases and the cardiac output increases during exercise, the systolic blood pressure (high pressure) will increase, but the peripheral artery will expand, the peripheral resistance will decrease, and the diastolic blood pressure (low pressure) will decrease slightly.
Therefore, it is necessary for people with high pressure to control their high pressure before exercise. If resting hypertension exceeds 160mmHg, exercise is not recommended, otherwise the blood pressure will rise to a higher level during exercise, which is easy to induce acute cardiovascular and cerebrovascular accidents. Therefore, people with poor blood pressure control need to receive medication before they can exercise after lowering their blood pressure.
Iii. Precautions for patients with hypertension during exercise
After controlling your blood pressure, you can start exercising. Human blood pressure will peak in the morning and morning, so afternoon or evening is suitable for exercise. When exercising, we should pay attention to choosing moderate and low intensity continuous exercise. For example, fast walking, cycling, square dancing and other sports methods, the intensity of exercise is best to make you sweat slightly, but not sweating, so you can talk, but you can't sing coherently.
While maintaining regular moderate and low intensity exercise, we should also cooperate with certain strength training. In order to increase their muscle mass, it can help burn fat, lose weight, improve insulin resistance of tissues and cells, and contribute to the long-term improvement of hypertension.
When carrying out strength training, patients with hypertension should pay attention to avoiding training that makes them "hold their breath". Such as plate support, push-ups, sit-ups, etc., can make people involuntarily hold their breath, increase blood vessel pressure and worsen blood vessel conditions.
You can choose dumbbells, tensioners and other exercise methods, keep breathing rhythmically during exercise, exhale when exerting strength, and inhale when relaxing. Pay attention to choose the intensity suitable for your own strength, and each group should exceed 12~ 15 times. For example, if a group of 5 kg dumbbells can lift 12~ 15 times, it is more appropriate; If you can barely lift it less than 8 times, it means that the strength is too large and you need to lose weight.
Fourth, don't forget to monitor blood pressure and adjust drugs.
In order to exercise safely, it is necessary to monitor blood pressure before exercise to make sure that there is no abnormality in blood pressure before exercise. Exercise should be gradual, and excessive exercise will only be harmful to the body and will not increase the effect of lowering blood pressure. If you intentionally skip rope, feel dizzy and pant during exercise, it means that you may have exercised excessively, so you should rest in time and don't try to be brave.
After long-term exercise, blood pressure will improve, and the original antihypertensive treatment scheme may make blood pressure drop too low. If resting hypertension is lower than 1 10mmHg, or there are obvious hypotension symptoms such as dizziness and dizziness. You need to see a doctor to adjust the dosage and reduce the dosage appropriately.
In short, regular exercise can lower blood pressure, but it can also increase blood pressure during exercise, so people with hypertension can only exercise safely under the premise of controlling blood pressure. It should be noted that the exercise should reach the standard and not be excessive. Only long-term persistence can achieve good results.