People with high blood pressure should do outdoor physical exercise appropriately in their daily life. Long-term outdoor exercise has a significant effect on the reduction of blood pressure. However, due to the patient's own physical problems, so, when exercising, you should pay special attention. Below, we will introduce you to the problems that should be paid attention to in the daily exercise of hypertensive patients.
A note, self-adjustment of exercise intensity attention to heart rate changes
High blood pressure patients should be according to their own condition of physical exercise, do not overemphasize themselves. Usually hypertensive patients take different kinds of medication, so even in a quiet state, the heart rate is also accelerated or slowed down, which can lead to the patient's tolerance for exercise is reduced.
When beta-blockers such as Steroids and Beta-blockers are taken, the quiet heart rate can slow to 50 to 54 beats per minute in some patients (more so in yellow than in white). If the patient is a 60-year-old with a low level of activity on a regular basis, his or her heart rate may jump to 96 beats/min to 112 beats/min during aerobic exercise. At this time, the patient may feel panicky and short of breath, and his blood pressure may rise. Therefore, it is recommended that hypertensive patients taking beta-blockers take care to measure their heart rate during exercise, and it is safer to keep their heart rate below 90 beats/min.
Heart rate acceleration Some drugs (such as cardiac painkillers) can accelerate the heart rate, and some patients can increase their heart rate to 80 to 90 beats/minute in a quiet state after taking the drug for 10 minutes, and the patients can feel the heartbeat, and they can feel panicky and short of breath after a little exercise. It is recommended that patients do not do large muscle activities during the period of time when the heart rate response is strongest after taking the drug (which is actually the time when the concentration of the drug in the body is higher), but only do abdominal breathing and soothing movements.
Mild depression Some blood pressure-lowering medications may produce mild depressive symptoms, and patients should never give up regular exercise and other beneficial recreational activities.
Two note, summer exercise is not advisable
In the summer, blood pressure is usually a little lower than in winter, and the same is true for patients with high blood pressure. Therefore, for hypertensive patients, summer training is not desirable. Not only should the amount of exercise be appropriately reduced, but the exercise time should also be shortened, and avoid the highest temperature time period, and do not exercise in direct sunlight. Also pay special attention to replenish water, in order to prevent blood concentration leading to ischemic cerebrovascular accidents.
It is recommended that hypertensive patients drink boiled tap water or mineral water, because tap water or mineral water contains calcium, magnesium and other minerals related to lowering blood pressure, at least to meet the body's need for minerals 1/5. Moreover, mineral water is weakly alkaline, which can partially neutralize the acidic metabolic waste produced by exercise. If you drink weakly acidic pure water, there is no such benefit. At the same time, because the blood is concentrated after sweating, it is necessary to supplement the low osmolarity of plain water. If you supplement with saline or finished beverages, it will increase blood concentration or dehydration and aggravate the feeling of thirst. It is best to replenish water before, during and after exercise in small quantities, about 150 ml (three or four large sips) each time, and the water temperature should not be too cold, about 20 ℃ is appropriate to prevent adverse stimulation of the gastrointestinal tract and blood pressure.
Three note, eat more vegetables and fruits
Since some hypertensive patients may be taking antihypertensive drugs and aspirin with diuretic ingredients, potassium, magnesium, zinc and other minerals can easily be excreted through the urine and cause a lack of body. At the same time, due to increased caloric consumption in exercise, and every increase of 1 kilocalorie of caloric energy, you need 0.5 milligrams of vitamin B1 as a coenzyme. If not timely supplementation, the body is very easy to lack of vitamin B1. Therefore, it is recommended that patients with high blood pressure appropriate consumption of coarse grains, or take nutritional drugs containing vitamins and minerals, usually eat more bananas, oranges, watermelon and potatoes, eggplants and other fruits and vegetables that contain more potassium, which is beneficial to maintain the stability of blood pressure.
Four note, the movement began to "slow" as the standard
For people from the non-exercise, the beginning of the movement must be "slow". For example, you can start with 10-15 minutes of your favorite sport. As your health improves, you can increase the duration and intensity of your exercise, rather than trying to reach a certain stage on your own at the beginning.
The above is what we introduced to you the hypertension patients should pay attention to the daily exercise, I believe you have a certain understanding of the exercise to pay attention to, please the majority of patients with high blood pressure exercise must pay attention to. At the same time, maintain a pleasant mood on the reduction of high blood pressure is also very useful.