What exercise can lower blood pressure

What exercise can lower blood pressure? ——Scientific sports guide and analysis of hot spots across the entire network

Hypertension is one of the common chronic diseases in the world, and exercise has been proven to be one of the effective non-drug methods to control blood pressure. Combining the popular health topics on the Internet in the past 10 days (such as "the blood pressure-lowering effect of aerobic exercise" and "exercise taboos for patients with hypertension", etc.), this article compiles scientific exercise methods and data support for lowering blood pressure to help readers formulate reasonable exercise plans.

1. Comparison of types and effects of blood pressure lowering exercise

2. The key points of the anti-hypertensive campaign that are hotly discussed on the Internet

1.Aerobic exercise is the core: Recently, many health-related accounts (such as @HealthChina, @丁香医) have emphasized that continuous aerobic exercise such as brisk walking and swimming can lower blood pressure by improving blood vessel elasticity. The number of reads on related topics exceeds 20 million.

2.Tai Chi is a new trend: Due to its dual effects of "low intensity + breathing regulation", the number of views of Douyin's #Hypertension Tai Chi topic video increased by 120% in 10 days. Experts suggest that morning practice is more effective.

3.Avoid sports minefields: Weibo hot search #hypertension, don’t do these exercises points out that explosive exercises (such as sprinting, basketball) may cause blood pressure to rise suddenly, so you need to choose carefully.

3. Suggestions on scientific exercise programs

1.step by step principle: Start with 10 minutes of brisk walking every day, gradually increase to 30 minutes after 2 weeks, and avoid sudden high-intensity exercise.

2.prime time period: The effect of exercise is more significant before blood pressure peaks (6-10 a.m.), but attention should be paid to warming up and avoiding fasting exercise.

3.Monitoring and recording: Measure and record blood pressure before and after exercise. It is recommended to use a smart bracelet to track heart rate (maintain 50-70% of the maximum heart rate).

4. Precautions

• Patients with grade 2 or higher hypertension need to develop an exercise plan after evaluation by a doctor
• If you experience dizziness or chest tightness during exercise, stop immediately
• Avoid bathing or eating high-salt foods immediately after exercise

Combined with the recent hot spots in the health field, it can be seen that scientific exercise to reduce blood pressure has become the focus of public attention. Choosing an exercise method suitable for your own condition and persisting for a long time, combined with a low-salt diet and regular work and rest, can effectively improve blood pressure levels.