High blood pressure exercise can lower blood pressure

High blood pressure is a health problem that many people have. However, hypertension poses a relatively high risk to patients. So if your blood pressure is high, you must take certain measures to lower it. Exercise is a great way to lower blood pressure. Of course, exercising to lower blood pressure also requires certain methods. Here we will introduce to you how exercise can lower blood pressure.

1. Choose the right exercise

Suitable exercise types for hypertension include: aerobic exercise, strength training, flexibility exercises, and comprehensive functional exercises. Find an exercise program that interests you and that you can stick to for 30 minutes a day.

Brisk walking, jogging, stretching, yoga, Tai Chi, table tennis, doing daily housework, walking to the mall, etc., these activities are beneficial to controlling blood pressure and maintaining heart health.

2. Slow down when you start exercising

If you haven't done any exercise in a while, start slowly. Being too eager to start moderate-intensity or higher-intensity exercise can cause injury. You can choose some light exercise such as walking or using a treadmill, and stick to it for 10-15 minutes every day.

As you get stronger, increase the length and intensity of your exercise until you reach your goal of 30 minutes per day. Avoid sudden strenuous exercise or trying to make rapid progress within a few days, as this may cause large fluctuations in blood pressure and be harmful to your health.

3. Strength training to prevent falls and control blood sugar

Pushing, pulling, tugging, lifting, and pressing in daily life are all ways to exercise strength. When doing strength training, you should choose medium to low intensity. Each set of strength training should be repeated 10 to 15 times. When exercising, you should maintain normal breathing and avoid holding your breath.

Strength exercises can increase muscle mass, enhance muscle strength, relieve joint pain, increase the body's balance ability, prevent falls, and improve blood sugar control. It is recommended that patients with hypertension perform strength training 2 to 3 times a week, with an interval of at least 48 hours between two exercises.

4. Correct exercise time

Appropriately increasing physical activity in life can help control blood pressure and promote health. Patients with hypertension can do some housework, walk to shopping and other activities to make the total number of steps per day reach or approach 10,000 steps.

The right time to exercise: The blood pressure of patients with hypertension is often at a relatively high level in the early morning, which is also the peak period for cardiovascular events. Therefore, it is best to choose to exercise in the afternoon or evening.