Exercise is indeed a very effective treatment for high blood pressure. Among patients with borderline hypertension around 140/90 mmHg and early stage hypertension, many can control their blood pressure well through exercise without medication. Most long-term hypertensive patients can also exercise to make their blood pressure control more stable and even reduce the dosage of antihypertensive drugs, thanks to the positive effect of exercise in regulating blood pressure.
The blood vessels of the whole body are in a state of diastole during exercise, which enhances the elasticity of the blood vessels and reduces the resistance of the blood vessels to blood flow During exercise, the coronary motion of the heart expands, the lumen expands, and the collateral blood vessels and blood delivery increase, and the cardiac output improves Exercise causes the cerebral cortex to release more chemicals, which not only improves the elasticity of the blood vessels but also reduces the tension and anxiety It has been proven in practice that the role of exercise on these factors affecting blood pressure is similar to that of many other factors, including the blood pressure. blood pressure are similar to the effects of many anti-hypertensive drugs. The key is to achieve scientific and rational exercise to maximize the antihypertensive effect of exercise. So what details should you pay attention to?
Research has shown that the effect of reasonable exercise on lowering blood pressure lasts for about 12 hours, and human blood pressure is constantly changing throughout the day, and with the human body rhythms have a certain pattern of change, showing a "double peaks and valleys" curve, so the exercise program for patients with hypertension should be combined with the development of these characteristics. People's blood pressure in the morning 6:00 - 10:00 is the peak of the whole day, the second peak of the whole day appeared in the evening 17:00-19:00, the evening blood pressure is the lowest of the whole day. The trough pressure can be considered as the base blood pressure throughout the day, i.e. the lower the trough pressure, the lower the blood pressure level throughout the day. In addition, elevated nighttime blood pressure has been shown to be an independent risk factor for cardiovascular disease caused by daytime blood pressure, so it is important to minimize nighttime blood pressure.
In addition, from controlling high blood pressure, blood pressure peaks while maintaining stable blood pressure as much as possible during the day, combined with the basic control of blood pressure and blood pressure drop characteristics, lasts about 12 hours of exercise after the morning exercise to lower blood pressure 4; from 00 to 6:00 and from 16:00 to 18:00 exercise will be more effective. But in fact, early morning from 4 - 6 p.m. habits are not suitable for exercise, the peak in this period of time is close to the blood pressure in the day, excessive exercise intensity may also lead to the occurrence of accidents, so it is not recommended to exercise at this time, if you want to exercise, it should also be arranged in the morning at 9:00-11:00 a.m. when the peak of the blood pressure began to fall as well. The rest of the more effective time to exercise is between 16:00 and 18:00 in the afternoon. Considering people's daily habits, it is generally recommended to start exercising half an hour after dinner. So what kind of exercise should you choose?
Research has shown that exercise for hypertension should be based on endurance exercise, such as jogging, brisk walking, swimming, etc., and for people with critical hypertension and hypertension in the early stages of endurance exercise, should also add some resistance exercise, such as dumbbells, hiking, bicycling, the effect of lowering blood pressure will be more obvious. Of course, the exercise of hypertensive patients to have a certain intensity, a simple way to judge is to sweat during exercise, sweating lasts no less than 30 minutes.