The five strongest exercises in lowering blood pressure, including aerobic and muscle strength! The most effective exercise to control blood pressure is it

Many people have been diagnosed with hypertension during physical examinations. Hypertension not only requires strict control of diet, but also requires exercise to effectively reduce the blood pressure. But there are many sports projects. Which sports are more beneficial to control blood pressure? Medical doctors of health care departments suggest doing 5 types of exercises to lower blood pressure.

Regular and continuous exercise can best lower blood pressure

We all know that exercise is very important for physical and mental health, and can help reduce weight, lower blood pressure, lower blood lipids, maintain muscle strength, and reduce pressure and improve mood.

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If you have hypertension problems, you need to control blood pressure in your daily life. In his face fan group, Wang Siheng, a doctor of health science, suggested five types of exercises that can effectively help lower blood pressure, but the first place does not refer to a specific exercise, but you "have the exercise you are doing", that is, the movements that you are convenient to do, like to do, and can do regularly and continuously, can best lower blood pressure. Because no matter how effective the movement is, if it cannot be sustained, it will be difficult to achieve results.

The strongest 5th movements for lowering blood pressure

No. 5: Aerobic exercises, such as walking, jogging, and riding, can reduce the compression of 4.5 mmHg.

No. 4: Muscle strength training, including squats, squats, and styling. Regular training can reduce the contraction pressure by about 4.6 mmHg.

No. 3: Combined training, that is, combined with aerobic and muscle strength training, the effect is better, and the contraction pressure can be reduced by 6 mmHg.

No. 2: Iso length movements, such as sticks, air chairs, etc., refer to the training of muscles exerting force, but the body does not seem to be moving clearly. It is carried out regularly every week, and the reduction pressure is the best effect, reaching 8.2 mmHg.

No. 1: "There is a movement you are doing", that is, a movement that you are convenient to do, like to do, and can continue to do regularly.

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Not only rely on exercise, blood pressure fluctuation is also related to life habits

Blood pressure fluctuation is closely related to life habits. Therefore, in addition to sports helping to reduce blood pressure, patients with hypertension should also avoid staying up late and eating high oil and high salt, and take blood pressure daily. If necessary, follow the medication on time.

When measuring blood pressure at home, you should pay attention to the principle of "722". "7" means measuring the measurement for 7 days in a row, "2" once every time after getting up in the morning and before going to bed at night, and "2" twice each time to take the average value. If the value exceeds 130/80 mmHg, it is recommended to go to the Heart Department to take the medical treatment.

As for how high blood pressure is, medicine is needed? Taiwan will downgrade the hypertension diagnosis standards in 2022, which are consistent with the United States, both of which are 130 (retracting pressure)/80 (retracting pressure) mmHg. Wang Zongdao, secretary of the Chinese People's Heart and Campus Association, once visited and said that clinical medicines are still mainly used to reduce pressure, if they are less than 130, and the relief pressure is between 90 and 80, and there is no urgency of using medicine. It is generally recommended to start improving the lifestyle first.