1, walk
Walking is a kind of aerobic exercise, especially suitable for hypertensive patients, 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 will fall, and thus the blood pressure will be down. The first thing you need to do is to take a long walk, not too long, to keep between 15-50 minutes best, can be in the morning, evening, after dinner, walking speed depends on the individual's physical condition 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, to improve the power of the heart to avoid blood pressure, improve the body's physical and immune system. body's physical fitness and immunity.
3, taijiquan
Taijiquan is more suitable for the three high people's sports, through the exercise 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 exercise, increased flexibility, but also play a role in lowering the role of three highs. 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 regulation of three high problems, improve the effect of cardiovascular and cerebral vascular disease, suitable for long-term use.
Exercise can indeed reduce the "three highs"
High blood pressure patients
1, the way and frequency of exercise:
All of us have a lot to learn from each other, but we can't be sure if we're going to get the best out of them.
At least 30 minutes of moderate-intensity aerobic exercise, such as walking, jogging, and bicycling, every day, 5 to 7 days a week.
It is also recommended to have an additional 3 times a week of strength training, such as lifting small dumbbells, pulling elastic bands.
2. Exercise effect:
Long-term adherence can reduce blood pressure by 7/5mmHg (e.g., if blood pressure is 150/90, it can be reduced to 143/85mmHg on average).
Note: Blood pressure systolic greater than 160mmHg or poorly controlled should delay exercise.
Patients with dyslipidemia
1. Exercise mode and frequency:
3.5 hours to 7 hours of moderate-intensity physical activity per week, or 30-60 minutes of moderate-intensity exercise per day, such as: jogging, bicycling, swimming.
2. Exercise effect:
Triglycerides reduced by 50%
"Good" cholesterol increased by 5% to 10% (the higher the HDL cholesterol, the better)
Diabetic
1. Exercise mode and frequency:
At least 30 minutes of moderate-intensity exercise per day, 5 to 7 days per week, such as walking, bicycling, swimming.
Another 15 minutes of strength training per day is recommended, as well as a low-intensity activity every 30 minutes, such as standing up and walking.
2, the effect of exercise:
To help lose weight and control blood sugar.
How to exercise can lower three high 2exercise can lower three high? How to exercise can lower three high
a, have a pair of suitable shoes
exercise is for health, if the exercise leads to additional injuries, it is not worth the loss. 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
The process of walking, 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
Head up, chest out, so that the ears, shoulders and hips remain in the same vertical line, such a posture can make you 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 requires attention to the intensity of movement, posture, pace, etc. It is very suitable for middle-aged and old friends because the intensity of 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, help lower three high 'role, whether it is sports or other methods, adhere to in order to see the effect of oh.
How to exercise can be reduced 3 Reducing the method of three high reveal 5 methods can assist in reducing three high First, the control of 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 higher food, to be Restrictions, but also pay attention to not overeating, but should eat less and more meals. You can eat four or five meals a day, and each meal can only be eaten to six or seven percent full, although some trouble, but the effect of lowering the three highs is still more prominent. Second, exercise People with three highs should pay attention to their own physical condition every day, the appropriate movement movement, every day to the outdoors to walk, walk, play tai chi, square dancing, etc., these sports for the control of three highs have a very good role, but also can prevent excessive weight gain. Third, drink some tea Three high people usually try not to drink drinks, you can drink plain water, but also in the plain water in some tea, tea is rich in saponins, polysaccharides, flavonoids, and the human body needs amino acids and trace elements, can play a blood pressure, blood fat, blood sugar, and so on. The effect of the tea is that it can lower blood pressure, blood lipids and blood sugar. However, it is necessary to combine each person's physical condition, choose a more appropriate product. Fourth, to ensure adequate sleep People sleep enough, the body load will not be increased, the endocrine will be more normal, for the lowering of blood glucose, lipids, blood pressure have a very good effect, people should be guaranteed adequate sleep every day, early to bed and early to get up, do not stay up all night. 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.