A friend of mine, a foreign company employee in Shanghai, was only 32 years old and found hypertension 5 months ago.
He told me that his life is basically to commute to and from work crowded subway, bus station, work armed to the teeth, high state of combat readiness, home hurried after dinner and nest in front of the computer, calculating the next day’s work. Generally speaking, his life is: highly nervous, sedentary, eating and drinking disorder, often interspersed with social parties, insomnia, shift and so on.
It was not until the physical examination found hypertension 5 months ago that he began to thoroughly reflect on his life.
In the past, hypertension is a high incidence of diseases in the elderly, but now it is getting younger and younger. The latest hypertension sampling survey carried out in the outpatient department of the hospital in China shows that in the newly emerging hypertension cases, more and more patients aged 35-45, accounting for 63%, of which 1/3 never thought that they would be related to hypertension before seeing a doctor.
For young people, if their blood pressure is not well controlled, it will have a great impact on their health. If this happens for a long time, they will be more likely to suffer from coronary heart disease, cerebrovascular disease, chronic kidney disease and other diseases in the future.
When visiting the hospital, the doctor will urge young patients to exercise properly, but for various reasons, there is no clear exercise prescription.
In fact, young people have few basic diseases and high life expectations, which is very suitable for controlling blood pressure through exercise.
How does exercise affect blood pressure?
Regular exercise can make the muscles of the heart more developed and make it easier to meet the needs of the whole body’s blood supply, thus reducing arterial pressure and blood pressure.
Exercise can reduce systolic blood pressure (commonly referred to as [high pressure]) by about 4-9 mmHg, This effect is similar to that of some antihypertensive drugs. For already normal blood pressure (less than 120/80 mmHg), exercise can help maintain this healthy state and does not increase with age. In addition, regular exercise can help maintain weight, which is very important for blood pressure control.
[Exercise Prescription] Coming!
We don’t need to spend a lot of time in the gym every day or become a master athlete at once. We just need to spend some time every day arranging some exercise, which will play a very good role in controlling blood pressure.
1. Walking fast or jogging is the most practical
For those who have just started exercise, aerobic exercise is recommended.
The oxygen we breathe has enough time to enter the blood to reach tissue cells and fully burn sugar, fat, protein and other [fuels].
Generally speaking, low-intensity and long-term exercises such as fast walking, jogging, slow cycling, slow swimming, yoga and group exercises are aerobic exercises. Among them, the most practical is to walk fast or jog, and can act at any time.
Compared with aerobic exercise, anaerobic exercise is mainly some strength training such as weightlifting and barbell. During strength training, blood pressure will temporarily rise, and the degree of rise depends on the size of the weight, but hypertension patients should not completely reject strength training.
On the basis of regular exercise, hypertensive patients with good control can gradually increase weight training under professional guidance. For young hypertensive patients with [general belly] or apple-shaped figure, strength training has effects on fat burning and improving insulin resistance, which is helpful for long-term control of blood pressure.
But remember, it must be carried out under the condition of stable blood pressure control and professional guidance to avoid accidents.
2. How to judge whether the amount of exercise is enough?
The recommended amount of exercise by the American Heart Association is:
A total of not less than 150 minutes per week, that is, two and a half hours of moderate exercise intensity;
Or a total of 75 minutes of high-intensity exercise;
The combination of medium strength and high strength is also acceptable.
During the week, try to keep at least a total of 30 minutes of aerobic exercise every day. You can measure the intensity of your exercise according to your heart rate, which is generally 75%-80% of the maximum heart rate (220-age).
Or based on your own feelings, that is, [you can still talk to people during the exercise, but it is not difficult].
Do what you can and safety comes first.
1. Make plans based on medical advice
It is very important to have a physical evaluation and consult a doctor before making an exercise plan.
Hypertension is accompanied by the following conditions, which require consultation with a doctor:
Overweight or obesity;
Suffering from acute and chronic diseases of heart and lung;
Symptoms such as chest discomfort or dizziness when walking;
Close relatives suffered from heart disease before the age of 55.
Taking other drugs;
Smoking;
Not sure about his physical condition.
Step 2 Avoid Two Blood Pressure Peaks
Try to avoid two blood pressure peaks in exercise time, one is the first few hours after waking up (6-9 a.m.) and the other is 4-6 p.m. Especially in the morning, when the incidence of cardiovascular and cerebrovascular diseases is the highest, it is especially necessary to avoid.
We can monitor our blood pressure at multiple points in the day and choose our appropriate time to exercise.
3. Moderate control of exercise intensity
Exercise intensity should be appropriate, and each exercise intensity should be maintained for several days or 1-2 weeks before gradually increasing the exercise intensity. Breathing should be natural and easy during the whole exercise process, especially during weight training, you should not hold your breath, which will lead to a sudden rise in blood pressure.
Step 4 Monitor changes in blood pressure
Measure blood pressure before exercise to avoid exercise when blood pressure is too high, and monitor blood pressure changes at least 1 hour after exercise.
5. Pay attention to prevent sports injuries
Pay attention to the correct posture to avoid sports injuries. Pay attention to warm up before exercise and relax after exercise.
6. Stop the campaign in time in case of an accident.
In case of any of the following situations during the exercise, it is necessary to stop the exercise in time and seek the help of a doctor nearby: chest pain or chest tightness, dizziness or fainting, arm or lower jaw pain, obvious asthma, irregular heartbeat and excessive fatigue.
This is a protracted war
The formation of a good habit requires at least a period of persistence. For young hypertension patients, they should not be greedy for more and faster exercise at the beginning. They can choose the easiest jogging or fast walking as the beginning. After forming the habit, they will gradually increase more abundant exercise methods.
Maintaining the ideal blood pressure state is a long-term process. Only by forming good exercise habits and insisting on exercise can the blood pressure be kept stable. If you stop exercising for two weeks, your physical strength will begin to decline. After stopping for several months, the control effect of exercise on blood pressure will disappear.
Finally, we should remind everyone that hypertension is a comprehensive prevention and treatment of diseases, not only starting from regular exercise, but also paying attention to the balance of diet and nutrition and psychological counseling. Combined with necessary drug treatment, for long-term health care, young people must have the belief and perseverance to control hypertension.
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