A recent study found that taking a short walk four times a day has a better effect on lowering blood pressure than taking a long walk every day. The researchers compared the antihypertensive effects of walking for 4 times 10 minutes and walking for 40 minutes 1 0 in 20 pre-hypertensive people every day, and found that although both short walking and long walking can reduce blood pressure to some extent, compared with the two, the antihypertensive effect of short walking can last for 1 1 hour, while the antihypertensive effect of long walking can only last for 7 hours. You may not have time for a 40-minute walk, but you can squeeze in 10 minutes for a walk, here 10 minutes, there 10 minutes, and four times 10 minutes for a walk can easily solve the problem. "
2. jogging. Mild hypertension patients are suitable for jogging. Hypertensive patients who want to jog should do brisk walking for a period of time, and then walk at the speed of 1 km. If there is no discomfort, change to jogging. The highest heart rate of hypertensive patients when jogging can reach 120 ~ 136 times 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 minutes. Running time can be gradually increased from less, and the speed should be slow, not fast. Suffering from coronary heart disease is not suitable for long-distance running to avoid accidents.
3. Tai Chi Chuan. Tai Ji Chuan's movements are soft, his posture is relaxed, and he is not nervous or hard. Muscle relaxation can reflexively relax blood vessels and promote blood pressure drop. According to clinicians' observation, the systolic blood pressure of patients with hypertension will decrease by about 10 ~ 15 mmhg after a set of simplified Tai Ji Chuan. 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. It was significantly lower than that of ordinary elderly people in the same age group (154.5/82.7mm Hg). There are three advantages for hypertensive people to beat Tai Ji Chuan:
(1) Tai Ji Chuan's gentle movements relax the muscles of the whole body, which can relax blood vessels and promote blood pressure drop. (2) When playing Tai Ji Chuan, you can use your mind to guide your movements, concentrate your thoughts, and feel calm, which will help to eliminate the stimulation of mental stress factors on the human body and help to lower your blood pressure. ③ Tai Ji Chuan contains balanced and coordinated movements, which is helpful to improve the balance and coordination of movements in patients with hypertension. There are many kinds of Tai Ji Chuan, some are very complicated, some are very simple, so you can choose according to your own situation.
4. Qigong. Qigong has obvious therapeutic effect on patients with hypertension. The short-term effective rate of qigong in treating hypertension can reach about 90%. But don't be superstitious about some unscientific propaganda and learn Qigong healthily.
5. Swimming. Patients with hypertension should swim slowly and relax in warm weather. According to experiments, swimming can reduce the sensitivity of vascular smooth muscle and contribute to the prevention and treatment of hypertension.
6. games. Choose games with less exercise and less emotional fluctuation, such as stick ball and badminton. Mahjong and poker are excluded.