Cardiovascular diseases are frequent in autumn and winter. Doctors remind: These three kinds of exercise are most beneficial to the cardiovascular and cerebrovascular system

As the weather gradually turns cooler in autumn and winter, cardiovascular diseases are more common. Many cardiovascular and cerebrovascular diseases usually have no symptoms, but once they occur, they often cause serious harm to the body. The most common cerebral infarction and cerebral hemorrhage can lead to disability or even vegetative state, so it is very important to prevent the occurrence of cardiovascular and cerebrovascular diseases. Today, I will teach you some of the most beneficial exercises for cardiovascular and cerebrovascular diseases.

Why is exercise good for the cardiovascular system? Human blood pressure is regulated by nerves and body fluids. When the sympathetic nerves are excited, the heart contracts more strongly and faster than before, the output increases, most of the distal small blood vessels contract, and blood pressure rises accordingly.

When exercising properly, the sympathetic nerves will be relaxed. In addition, they can release vasodilators and improve endothelial relaxation function, thereby lowering blood pressure and reducing the risk of cardiovascular disease.

Which exercise is most beneficial to the cardiovascular system?

Aerobic exercise has numerous benefits for cardiovascular and cerebrovascular diseases. Adhering to aerobic exercise can reduce systolic blood pressure by 4-9 mmHg, thereby reducing the dosage of antihypertensive drugs. In addition, long-term aerobic exercise can help obese patients lose weight, regulate blood lipids and control diabetes.

Daily recommended aerobic exercise includes: brisk walking, jogging, swimming, cycling, etc. The intensity of exercise is determined according to age and physical condition. Exercise 3 to 5 times a week, and the exercise time is usually maintained at 30 to 60 minutes. Older people can do low-intensity exercise, and those who are in good physical condition can do medium-intensity exercise.

There is no clear definition of intensity division. Generally, you can judge by how you feel during exercise. Exercise until your heart rate increases and you sweat slightly. Of course, you can also adjust the intensity of exercise by your heart rate to ensure that your heart rate is controlled between 50% and 70% of (220-age).

●Flexibility exercises

Many people may wonder why flexibility exercises are necessary. There are two reasons. First, flexibility exercises are also exercise, which is a low-intensity exercise and is suitable for older people. Second, the incidence of blood clots in the elderly is very high, so they should try to avoid long-term bed rest. Appropriate flexibility exercises can prevent the elderly from falling, thereby avoiding long-term bed rest due to fractures, which can be regarded as taking precautions.

The intensity of flexibility exercises is recommended to be performed 2-3 times a week, which can effectively exercise coordination and improve physical function.

●Strength training

Some people think that older people should not do strength training as they suffer from osteoporosis. In fact, this is a wrong view.

There are three benefits of strength training for the elderly:

① Strength training can increase muscle mass, and strong muscles can relieve joint pain;

② Strength training can also improve the body's ability to balance. Many elderly people fall because of weak muscle strength, so strength training for the elderly is very necessary;

③ Regular strength training can improve blood lipids and blood sugar and reduce the risk of complications from hypertension.

When doing strength training, pay attention to the intensity. It is recommended to do it 2 to 3 times a week. Stop immediately if you feel uncomfortable during exercise.

These details need to be paid attention to during training. Aerobic exercise time is very important.

Many running enthusiasts have the habit of exercising in the early morning. Although morning running is good, it is not suitable for patients with hypertension. Early morning is the peak of human blood pressure. Exercising at this time is not conducive to blood pressure control. It is generally recommended to exercise 1 hour after dinner.

Exercise should be gradual

Don't exercise blindly. Many people hear that exercise is good for cardiovascular health and decide to start exercising. However, since they have no exercise habits, they overestimate their exercise ability, which leads to injuries and cardiovascular and cerebrovascular accidents. It is generally recommended to proceed step by step, starting with low-intensity aerobic exercise and then gradually moving to medium-intensity exercise.

Sports require a steady flow

No matter what kind of exercise you do, it is most important to develop good exercise habits. Rome was not built in a day. One or two exercises will not help your cardiovascular system. You need to stick to it for a long time to see results.