According to the "China Cardiovascular Disease Health and Disease Report 2019" released by the National Center for Cardiovascular Diseases, the number of cardiovascular diseases in China is as high as 3300 million, of which the number of people with high blood pressure is huge, reaching 24.5 billion.
This figure undoubtedly shows that reducing blood pressure has become a problem that many citizens must face. In fact, exercise is the "good medicine" for lowering blood pressure.
According to the guidelines of the Chinese Health Management Code for Hypertension, moderate-intensity exercise of more than 30 minutes each time 3 days or more per week can effectively reduce diastolic and systolic blood pressure.
Exercise not only helps lower blood pressure, but also benefits physical and mental health, so what is the best exercise to lower blood pressure?
A study of 15,827 people conducted by a team from the University of Canterbury in the British Journal of Sports Medicine revealed that the best way to lower blood pressure is to exerciseIsometric training, including wall squats, planks, zama steps, etc.
These types of exercise reduce blood pressure by 824 4 mm Hg. Isometric training is characterized by 45 seconds of rest followed by 15 seconds of rest, and those who are not in good physical condition can start with 30 seconds of exercise and 30 seconds of rest to gradually adapt.
When squatting against the wall, keep the angle between the thighs and calves between 90-120 degreesWhen planking, the arms need to be straightened and the core of the body tightenedWhen strolling, the toes and knees should be spread outwards to prevent sports injuries.
This study provides a new way for people with high blood pressure to lower their blood pressure, and as long as they are consistent, they can feel a significant drop in blood pressure.
Choose the exercise that works for you
Some high-intensity sports, such as weightlifting or strenuous competitive sports, may cause harm to the patient's body and should be avoided.
Control the intensity and duration of exercise
Moderate exercise can help lower blood pressure and improve cardiovascular health, while excessive exercise can trigger a spike in blood pressure and even lead to a heart attack. Generally speaking, the time of each exercise is controlled to about 30 minutes, and it is more appropriate to exercise about 5 times a week.
Pay attention to your body's reactions when exercising
If you experience chest tightness, chest pain, dizziness, headache and other uncomfortable symptoms during exercise, you should stop exercising immediately and seek help from a doctor. In addition, if the patient experiences a significant increase in blood pressure after exercise or if the discomfort persists for more than 2 hours, it should also be reported to the doctor promptly.
Maintain good lifestyle habits
In addition to proper exercise, patients should also pay attention to eating a healthy diet, controlling weight, quitting smoking and limiting alcohol. These good lifestyle habits help to lower blood pressure and stabilize the condition, thereby improving the quality of life and health of patients.
First of all,Arrange your work and rest time reasonablyis very important. Getting enough sleep and a regular routine can help regulate blood pressure and avoid excessive fluctuations.
Secondly,Eat a balanced dietIt is also one of the important habits of lowering blood pressure. Try to eat less salt, fat, and high-calorie foods, and eat more foods rich in dietary fiber, vitamins, and minerals, which can help lower blood pressure.
In addition,Stay in a good moodIt also helps to lower blood pressure. Avoid excessive anxiety, nervousness, and mood swings, and stabilize blood pressure by regulating emotions through relaxation methods such as meditation, yoga, etc.
Persistently high blood pressure is like a silent killer, silently damaging our physical health. Not only does it increase the risk of diseases such as heart disease, stroke, etc., but it can also cause irreversible damage to vital organs such as the kidneys, brain, and blood vessels.
First, high blood pressure puts an increased burden on the heart and can lead to heart enlargement, heart enlargement, and heart failure. Long-term hypertension can cause blood vessels to gradually lose their elasticity, leading to atherosclerosis, which in turn leads to coronary heart disease and myocardial infarction.
Secondly, the damage of high blood pressure to the brain cannot be ignored. High blood pressure can cause blood vessels in the brain to rupture or block, leading to a stroke or transient ischemic attack. These cerebrovascular events can lead to paralysis, aphasia, cognitive impairment, and even death.
In addition, high blood pressure can cause serious damage to the kidneys. Long-term high blood pressure can lead to renal arteriosclerosis, renal insufficiency and even kidney failure. Patients with hypertension should undergo regular renal function tests to detect and intervene in renal lesions as early as possible.
Finally, the damage of high blood pressure to blood vessels cannot be ignored. Long-term high blood pressure can lead to damage to the lining of blood vessels, atherosclerosis, and narrowing or blockage of blood vessels. These lesions can lead to serious consequences such as coronary heart disease, cerebrovascular events, and peripheral vascular disease.