Lower three high exercise methods
Lower three high exercise methods, three high is hypertension, hyperlipidemia and diabetes, is caused by atherosclerosis risk factors, as long as one of the components of the elevation, the incidence of atherosclerosis will increase, the following for you to share the lower three high exercise methods.
1, walking
Walking is a kind of aerobic exercise, especially suitable for patients with high blood pressure, and often exercise for the three high people, is more suitable for the treatment of high blood pressure patients in the long walk, the diastolic blood pressure is going to fall, and thus the blood pressure will also fall down. The walk each time a long time is not too long, keep between 15-50 minutes best, can be in the morning, evening, after dinner, walking speed depends on the individual's physical fitness to decide.
2, swimming
Swimming is a more physically demanding exercise, but also increase the heart's ability to contract, help increase the elasticity of the blood vessel wall, thus promoting rapid circulation of blood, preventing the formation of cardiac thrombosis, but also reduce blood lipids and prevent a variety of cardiovascular diseases, improve the heart's power to avoid blood pressure. Elevated, improve the body's physical fitness and immunity.
3, taijiquan
Taijiquan is more suitable for the three high people's sports, through the movement can relieve all kinds of stress and relaxation of the muscles, when the mood to get relaxation, the whole body is also to maintain a state of relaxation, plus a variety of taijiquan movement, increased flexibility, but also play a role in the role of lowering the three high. During the exercise period at the same time can be combined with the use of Nelix deep-sea fish oil, the main ingredient is deep-sea fish oil, after taking it can be closer to play the three high problems, improve the effect of cardiovascular disease, suitable for long-term use.
How to exercise to lower the three high
A pair of suitable shoes
The exercise is for health, if the exercise leads to additional injuries, it will be more than worth it. Walking and standing for a long time will cause great impact and pressure on the heel, so a pair of soft, slightly thicker soled sneakers is essential.
Two, do a good job of warming up
The first 10 minutes can walk a little slower, the sudden intense exercise may lead to strain or fall. In addition, proper stretching before exercise can reduce exercise-induced injuries.
Three, control the intensity of the exercise
Walking process, control the speed, both to achieve the purpose of the exercise and to avoid excessive exercise intensity. Generally, you can judge the intensity of the exercise by the target heart rate and self-perception.
Target heart rate = (220 - age) × 50% to 80%. For example, if you are 40 years old, your heart rate after exercise should be 90 to 144 beats per minute.
Four, head up, chest out, stomach in
Keep your head up, chest out, and keep your ears, shoulders and hips in the same vertical line, which will allow you to breathe more smoothly. In addition, a hunched posture with your chest may lead to muscle fatigue in the lower back.
V. Walking
Walking as a low-cost, high-return aerobic exercise, no professional equipment, just a pair of sneakers can be walked at any time. The biggest difference between "walking" and ordinary walking is that it is a kind of walking that needs to pay attention to the intensity of the movement, posture, pace, etc. It is very suitable for middle-aged and old friends because the intensity of the movement is between walking and running.
Six, other aspects
There are a lot of sports, according to their own physical condition to choose their own sports, climbing, swimming, Tai Chi, etc., in addition to the three high patients should also pay attention to diet, do not eat high cholesterol content, high sugar food, light diet, less salt, less oil, can also be used in the usual drink! Nine leaves of blue, there is to help lower the role of three high, whether it is sports or other methods, adhere to in order to see the effect of oh.
Reducing the three high methods revealed
First, control the diet
The three high people in the usual diet to pay attention to the control, especially for the fat, sugar and other content of the food, to be limited, but also pay attention to can not be Overeating, but should eat small meals. You can eat four or five meals a day, and each meal can only be eaten to six or seven percent full, although it is troublesome, but the lowering of three high. The effect is still more prominent.
Second, exercise
People with three high every day should pay attention to their own physical condition, appropriate exercise exercise, every day to the outdoors to walk, walk, play tai chi, square dancing, etc., these sports for the control of three high have a very good effect, but also to prevent excessive weight gain.
Third, drink some tea
Three high people usually try not to drink beverages, you can drink water, you can also put some tea in the water, tea is rich in saponins, polysaccharides, flavonoids, and the human body needs the amino acids and trace elements, etc., can play a blood pressure, blood pressure and blood sugar, and so on. The tea is rich in saponins, polysaccharides, flavonoids, and amino acids and trace elements needed by the human body, which can lower blood pressure, blood fat, and blood sugar. However, it is necessary to combine each person's physical condition, choose a more appropriate product.
Fourth, ensure adequate sleep
People sleep enough, the body load will not increase, the endocrine will be more normal, for reducing blood sugar, blood fat, blood pressure are very good effect, people should ensure adequate sleep every day, early to bed, early to get up, do not stay up late.
Fifth, maintain a good mood
Now many people from all aspects of the pressure is relatively large, often in a state of tension, anxiety, the body is prone to problems. And after work to pay attention to relax themselves, listen to music, close your eyes and rest, for reducing the three highs is also helpful.
The method of reducing the three highs is very much, the above for you to introduce these can be combined with each person's physical condition, selective to use. If the blood pressure is high, blood sugar is high, the level of blood fat is also relatively high, the need for medication must also be under the guidance of a professional doctor, take the relevant medication reasonably, or the condition further development, may cause serious damage to the heart, brain, kidneys and so on.
Master these methods to reduce the three high
First, in order to reduce the three high can be used in the Chinese medicine gibberellic acid soak water to drink, lower blood pressure, lower lipids, lower blood sugar. As the three highs are caused by excessive obesity and too much nutrition. It is believed that Chinese medicine treatment is more effective in helping patients to cure the disease.
Second, three high after the occurrence of weight control, dinner to eat less, it is best to increase the amount of exercise, appropriate activities and exercise, is very critical to the health of the body. At this time you can do walking exercise or jogging exercise, do radio gymnastics exercise, but do not overdo the exercise, to avoid harming health. Especially the complications caused by diabetes, it is best to timely treatment according to the symptoms.
Thirdly, patients with three highs should develop good habits in daily life, quit smoking and drinking, control their diet, and maintain a good state of mind, all of which are very important. Therefore, in terms of living habits, do not let yourself stay up late, overwork will only bring more impact, therefore, have a scientific and reasonable sleep time, is the three high people need to pay attention to matters.
Fourth, to reduce the three high should apply medication, commonly used antihypertensive drugs are nifedipine, hydrochlorothiazide, enalapril, irbesartan and so on. All of these drugs are good for curing the disease when used reasonably.
In fact, the three high control is mainly to control high blood pressure, high blood fat, high blood sugar, control these three values in a stable stage, it will not affect the patient too much. Therefore, whether it is life, diet, or medication, it is best to pay attention to, and actively cooperate with the doctor's advice to control the impact of three high on the health of the body into.