Exercise not only helps control high blood pressure, but also helps control weight, strengthen the heart, and relieve stress. Healthy weight, strong heart and mental health are good for your blood pressure.
There is no exercise prescription for everyone, how to exercise in hypertensive patients, and the American Heart Association (AHA) provides guidance on four key areas:
1. Daily aerobic exercise + 2 strength training per week
Aerobic exercise is performed daily and strength training is performed twice a week (non-continuous day for muscle repair).
2. Intensity: Maximum target heart rate=220-age
Start with a medium-intensity exercise.
For aerobic exercise, this means achieving 60% to 70% of the maximum target heart rate (or 220 minus age).
3. Warm up before moving, cool down after moving
Doing "warm before warming, cooling after exercise" helps the heart gradually change from a resting state to an active state, and then back again, which can also reduce the risk of injury or pain.
Warm-up should last at least 10 minutes. If you are older or have been inactive for a long time, warm-up time should be longer.
It is also important to allow time for cooling. If you stop exercising too fast, your blood pressure will drop dramatically, which is dangerous and can cause muscle cramps.
4. Exercise time: 30~60 minutes
At least 30 minutes of aerobic exercise per day, if possible increased to 60 minutes.
Strength training should target all major muscle groups and should use a weight that allows you to complete two to three groups of 10 to 12 repetitions.
5. Aerobic exercise combined strength training
Effective aerobic exercise is easier starting from walking, cycling and swimming. Strength training can choose pull-ups, elastic resistance bands, push-ups, etc.xx
Regularly these activities are especially beneficial:
Fast walking, hiking or climbing stairs
Jogging, running, cycling, boating or swimming
?Appropriate level of fitness courses
Group sports, dance classes or fitness games, etc.
Of course, you must work with your doctor to develop an exercise program and an ideal target heart rate.
Special advice on hot water baths and saunas for hypertensive patients:
The heat generated by hot water baths and saunas can cause blood vessels to dilate. Vasodilation also occurs during normal activities, such as brisk walking.
If your doctor tells you to avoid moderate exercise, you should also be careful when considering the hot tub and sauna.
Hypertensive patients should not walk around in cold water and hot tubs or saunas as this may result in elevated blood pressure.
In addition, drinking and sauna are not a good combination to avoid.
Source: AmericanHeart Association
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