Methods/steps
Matters needing attention in sports
1. Don't be overworked or overworked, but increase your activity step by step.
2. Pay attention to the surrounding environment and climate: in summer: avoid exposure to the hot sun at noon, and keep warm in winter to prevent stroke.
3. Wear comfortable and sweat-absorbent clothes: It is necessary to choose cotton fabrics and sports shoes.
4. Choose safe places: such as parks and schools, not on roads and roadsides.
5. It is not advisable to exercise on an empty stomach to avoid hypoglycemia, preferably about 2 hours after meals.
Exercise mode suitable for patients with hypertension
1. Tai Ji Chuan is suitable for patients with hypertension at all stages. Tai Ji Chuan has a remarkable effect on preventing and treating hypertension. According to a survey in Beijing, the average blood pressure of the elderly aged 50-89 who have been practicing Tai Ji Chuan for a long time is 134. 1/80.8 mm Hg, which is significantly lower than that of ordinary elderly people of the same age.
2. Take a walk. All kinds of people with hypertension can use it. After walking for a long time, diastolic blood pressure can be significantly reduced and symptoms can be improved. Walking can be done in the morning, at dusk or before going to bed, and the time is usually 15-50 minutes, 1-2 times a day, and the speed can depend on everyone's physical condition. Walking in fresh outdoor air is a simple exercise method to prevent and treat hypertension.
3. Qigong. According to the research of Chinese medical staff on the principle of blood pressure reduction by Qigong therapy, Qigong has obvious therapeutic effect on hypertension patients. The short-term effective rate of qigong in treating hypertension can reach about 90%. However, patients with hypertension should pay attention not to bow their heads too violently, change their posture too much, and hold their breath hard to avoid accidents. Because the elderly often suffer from various chronic diseases, they should pay more attention, and it is best to exercise under the guidance of a doctor.
4. Jogging or running. Jogging and long-distance running exercise more than walking, suitable for mild patients. The highest heart rate of hypertensive patients when jogging can reach 120- 136 beats per minute. Long-term exercise can make blood pressure drop steadily, pulse steady, digestive function enhanced and symptoms alleviated. The running time can be gradually increased from less to 15-30.
5. Vertical rhythmic movement. Vertical rhythmic exercise can promote blood circulation through the regular movement of the body in the vertical direction, and stimulate the blood vessel wall to release nitric oxide through blood flow shearing, thus relaxing and softening blood vessels and lowering blood pressure. Because it does not increase the burden of heart and lung, it is more suitable for hypertensive patients in all periods.