Is it true that high blood pressure can’t prevent exercise?
How does exercise affect blood pressure? Exercise
can help control blood pressure by increasing the flexibility of blood vessels, reducing fat in the body and blood vessels, reducing resistance in blood vessels, strengthening the heart and lungs, increasing the amount of blood pumped each time, and decreasing the level of plasma norepinephrine. The overall result is lower blood pressure, not to mention having more muscle, improving metabolism, and effectively controlling weight. Good flexibility reduces joint pain, improving quality of life, and affecting the psychology of patients, making them more confident.
People with high blood pressure, what level of exercise can they do?
Exercise recommendations to prevent and relieve high blood pressure suggest that all types of exercise should be done at least 2-3 times a week, and can be done frequently during the day, every day is even better. Exercise at any level of intensity or fatigue, whether light, medium, or heavy, is all beneficial. But focus on moderate fatigue. As for the length of time, accumulate at least 90-150 minutes per week or more. It would be best to do it continuously for 20-30 minutes at a time.
Types of exercise appropriate for patients with high blood pressure
– Aerobic exercise at a moderate level of fatigue (can’t sing but can talk) is the main thing.
– Resistance exercises, beginners should lift lightly ยูฟ่าเบท https://ufabet999.app at 30-50 times/set (practice until you can do the posture correctly). It would be better to increase the weight until you can lift only 10-20 times/set, then you should develop until you can lift heavier at 8-12 times. Do 2-4 sets of 8-10 postures for each posture, focusing on large muscles. Use at least 20 minutes per practice. You can switch muscle groups during the exercise. Cautions for resistance exercises: Do not hold your breath while exercising, and change postures slowly to prevent sudden drops in blood pressure. Avoid strenuous exercises such as planks and do not do exercises where the head is lower than the body, such as decline sit-ups.
– Training the nervous system and muscles is an exercise that develops the nervous system, skills and body movement, and develops flexibility, such as yoga, Pilates, Tai Chi, physical exercise, balance training, standing on one leg, walking on tiptoe, nine-square grid, dancing, etc.
– Do flexibility exercises to stretch to the point where you feel tightness or slight pain at least 2-3 times a week. Do it frequently during the day, preferably every day.