Patients with high blood pressure need to do proper exercise every day. The recommended exercise is jogging first, because long-term adherence to jogging can lower blood pressure and improve immunity. It should be noted that patients can gradually increase the speed, but do not go too fast to avoid the opposite. There are also exercises, such as yoga or tai chi, that are not very intense. This kind of exercise does not cause dangerous sports trauma, but also relieves stress, eases the mind and body, and improves blood circulation.
Walking is suitable for people with all kinds of high blood pressure. After a long walk, diastolic blood pressure drops significantly and symptoms improve. Walking is usually done in the morning, at dusk or before bed. Once or twice a day for 15 to 50 minutes is appropriate. The pace can be determined by the individual's physical condition. Walking outside in the fresh air is a simple and easy way to prevent and treat high blood pressure.
Jogging or long-distance running. This type of exercise is intense and suitable for people with mild hypertension. The maximum heart rate during jogging for hypertensive patients can reach 120 to 136 beats per minute. In order to make the blood pressure fall steadily, we should insist on long-term exercise, which can stabilize the pulse, enhance the digestive function and reduce the symptoms. Hypertensive patients can gradually increase the running time according to their own situation, preferably 15 to 30 minutes, the speed must be slow, remember not to run fast. Taijiquan. Taijiquan has a particularly obvious effect on the prevention and treatment of hypertension. Any person with high blood pressure can practice tai chi. According to a regional survey, the average blood pressure of 50- to 89-year-olds who practiced tai chi for a long time was 134 to 80 mm Hg, which was significantly lower than that of the average older person in the same age group.
Some common strength training exercises, such as weight lifting and dumbbells, are also good for controlling blood pressure, but these exercises need to be done under professional guidance to ensure safety. Especially for some obese hypertensive patients, if they want to lose weight and get the effect of stabilizing blood pressure, they can through strength training. In addition, swimming requires the participation of all parts of the body, which not only promotes blood circulation and timely delivery of nutrients and blood to the required parts of the body, but also helps to enhance cardiopulmonary function and expand blood vessels.