Can I still exercise if I have high blood pressure? This kind of exercise is as effective as blood pressure medication!

They say high blood pressure

It is the "standard configuration" for many middle-aged and elderly people.

Actually

It has targeted young people

The "Report on the Nutrition and Chronic Disease Status of Chinese Residents" shows that the prevalence of hypertension among residents aged 18 and above in China is 27.5% , and the number of patients has exceeded 245 million .

Among them, the prevalence of hypertension among residents aged 18-44 reached 13.3% .

So here comes the question

Can I still exercise if I have high blood pressure?

What can help lower blood pressure?

Let’s take a look at it——

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Have you ever had this experience? When you find that your blood pressure is high, you go to the cardiovascular department for treatment. In addition to giving you medication, the cardiovascular physician will also remind you to eat a light diet, improve your sleep, and exercise regularly...

Many friends are wondering:

"I have high blood pressure. Can I still exercise? If I exercise, won't my blood pressure go higher and higher?"

"I used to like sports, but after I got high blood pressure, I stopped doing sports because I was afraid of the risks."

In fact, high blood pressure is not a contraindication to exercise .

In other words, as long as your blood pressure is under control, it is safe to do regular exercise !

Studies have shown that reasonable and regular exercise can relieve sympathetic nerve tension, increase vasodilators, improve endothelial relaxation function, promote glucose and lipid metabolism, and prevent and control hypertension .

What? Exercise can help lower blood pressure?

We all know that exercise is good for health.

The "China Hypertension Health Management Standards" points out that moderate-intensity exercise for 30 minutes or more, 3 days or more a week, can reduce systolic blood pressure (high pressure) by 5 to 17 mmHg and diastolic blood pressure (low pressure) by 2 to 10 mmHg .

Aerobic exercises such as cycling, swimming, brisk walking, jogging, badminton, table tennis, aerobics, team sports, and resistance strength exercises such as dumbbells, small sandbags and elastic bands are all very suitable for people with high blood pressure.

It should be noted that the following situations are not suitable for exercise :

Exercise is not recommended for patients with uncontrolled severe hypertension, hypertensive crisis or rapid hypertension , combined with unstable angina, heart failure, severe arrhythmias and retinopathy .

This group of people needs to control their condition first, and then go to the cardiovascular department clinic for exercise consultation .

If any of the following 5 situations occur, you need to stop exercising immediately and seek professional help :

● Pain and pressure in the chest, neck, shoulders, or arms

● Pale complexion, sweating, dizziness, and nausea

● Muscle cramps and acute pain in the joints, ankles, and leg muscles

● Severe fatigue, severe leg pain, or intermittent claudication

● Severe breathing difficulties and cyanosis

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Before exercise

Before exercising, you should check your blood pressure and take medicine as directed by your doctor ; eat small amounts and avoid fasting ; avoid stimulating drinks such as coffee and strong tea, and drink warm water in moderation; keep warm ; warm up and hydrate adequately .

In motion

Avoid lowering your head and holding your breath during exercise. Do not stop or start suddenly, especially standing up suddenly , as this can cause a sharp drop in blood pressure, dizziness, and falls.

If you feel uncomfortable or dizzy, stop exercising immediately .

In addition, you should also pay attention to proper rest during exercise.

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After exercise

Measure blood pressure again after each exercise and visit the cardiovascular department clinic regularly for follow-up and evaluation .

at last

Five mantras for everyone

Healthy diet

Exercise regularly

Balanced mentality

Get enough sleep

High-quality nutritional supplements

This is also

Healthy lifestyle for people with hypertension

Five cornerstones

Please forward it to the people you care about~

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts collaborating on this article

Content Production

Editor: Yang Yali

Map: Eastern Zhou Dynasty