Appropriate physical activity is beneficial to the prevention and treatment of hypertension. The exercise options available to hypertensive patients include low-intensity walking, jogging, cycling, swimming, and tai chi. Appropriate exercise can relieve common symptoms such as dizziness and reduce the incidence of complications.

Walking

Walking is simple and gentle, suitable for all hypertensive patients, especially obese elderly patients, even with cardiac, cerebral and renal complications can also play a very good governing effect. The walk is a dynamic isotonic movement, through the repeated contraction of muscles, prompting the contraction and expansion of blood vessels, thereby reducing blood pressure.

Hypertensive patients after a long period of walking, diastolic blood pressure can be significantly reduced, the symptoms can also be improved. Walking can be done in the morning, dusk or before going to bed, the time is generally 15 to 50 minutes, 1 to 2 times a day, the speed can be according to the individual physical condition.

Many people are accustomed to walking after meals, but in order not to affect digestion and absorption, it is best to walk 30 minutes after meals. The first thing you need to do is to take a walk in the fresh air outdoors, which is a simple and easy way to prevent and treat high blood pressure. However, hypertensive patients with severe arrhythmia, tachycardia and obvious angina pectoris need to be sedentary during the onset of the disease, and exercise should be suspended.

Jogging

Jogging is very helpful in lowering blood pressure. The so-called jogging means a long time, slow speed, long distance exercise method. Jogging can enhance the cardiopulmonary function, promote the body to absorb a large amount of oxygen; effectively promote blood circulation, reduce blood cholesterol content. Jogging is more exercise than walking, and is suitable for patients with light evidence.

Hypertensive patients jogging the highest heart rate of up to 120 ~ 136 times per minute, long-term adherence to exercise, can make the blood pressure fell steadily, the pulse rate is stable, the digestive function is enhanced. Running time can be gradually increased from less to 15-30 minutes. The speed should be slow, do not run fast.

Swimming

Swimming is a very healthy exercise. Swimming can relax the body and mind, not only can lower blood pressure, but also lower blood lipids. Hypertensive patients should pay attention to the intensity and time of swimming to suit themselves. It is worth noting that the elderly with hypertension must be accompanied by swimming, and swimming time is best not more than half an hour.

Yoga

Long-term practice of yoga can lower blood pressure and improve blood circulation, which is very beneficial to hypertensive patients. Yoga stimulates the meridians in a precise way, promotes the operation of qi and blood, and can promote the health of internal organs and increase the energy and vitality of the body. It is important to note that hypertensive patients should consult their doctors before practicing yoga poses and breathing techniques safely. In addition, do not do head down feet up posture; do not do any will make the heart beat faster intense posture; do not hold your breath.

Tai chi

Tai chi is suitable for people with all stages of hypertension because of its gentle movements. Taijiquan has a significant effect on the prevention and treatment of hypertension. Hypertensive patients playing taijiquan has three major benefits. First, taijiquan movement is gentle, the whole body muscle relaxation, can make blood vessels relax, promote blood pressure drop. Secondly, when playing taijiquan, the idea is used to guide the movement, which helps to eliminate the stimulation of mental tension factors on the human body and is conducive to the decrease of blood pressure. Third, taijiquan contains balanced and coordinated movements, which helps to improve the balance and coordination of the movements of hypertensive patients.

Qigong

According to the research on the principle of qigong therapy for lowering blood pressure by medical personnel in China, it has been confirmed that qigong has an obvious therapeutic effect on hypertensive patients. The recent effective rate of treating hypertension with qigong can reach about 90%. It has also been reported in the United States that treatment of hypertension with qigong is effective for about 75% of people after six months.

It is important to note that patients with severe hypertension and those with serious complications should not practice qigong. Every time you exercise outdoors, do not do drumming and holding your breath, rapid rotation, exerting strong and deep head-down movements.

Before each workout, there should be 10 to 15 minutes of preparatory activities, and after the workout, there should be about 10 minutes of relaxation exercises. The entire cycle of exercise is generally appropriate for 3 months. It is recommended that you exercise at 8-10 am or 4-6 pm. If you experience any discomfort such as cardiac discomfort, shortness of breath, or a heart rate of more than 130 beats per minute during exercise, stop exercising immediately. The elderly often suffer from a variety of chronic diseases, sports exercise should pay more attention, it is best to exercise under the guidance of a doctor.