How can people with high blood pressure improve exercise efficiency? Is it enough to do just one exercise a day?

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A friend asked: How can people with high blood pressure improve their exercise efficiency? Is it enough to do just one exercise a day?

Before talking about this problem, let’s take a look at the reason why people with high blood pressure can control their blood pressure after taking antihypertensive drugs, because antihypertensive drugs can improve the body’s blood pressure modulation, mainly in three aspects:

For example, antihypertensive drugs that can inhibit the excitation of sympathetic nerves can slow down the heart rate and reduce the tension of blood vessels. The slowing down of heart rate slows down the speed of blood pumping by the heart, and the total blood volume in the blood vessels of the whole body will also decrease relatively. At the same time, blood vessels The decrease in tension also enhances the degree of vasodilation, and the decrease in blood flow resistance can be expressed as a decrease in blood pressure.

For example, antihypertensive drugs that dilate blood vessels, the reason is very simple, the blood vessels can be fully expanded when blood flows, the volume of the blood vessel lumen is increased, and more blood can be accommodated, and the pressure on the blood vessels will naturally decrease.

For example, antihypertensive drugs that increase the excretion of urine can accelerate the excretion of water in the blood by promoting the filtration of the kidneys. Since more than 90% of the blood is water, increasing the excretion of water can effectively reduce the total blood volume of the whole body and make the blood flow more smoothly. , blood pressure will drop.

In fact, when exercising, you can also improve blood pressure regulation from the above three aspects, and you can feel it yourself. For example, when the heart beats up during exercise, contrary to slowing down the heart rate, it can promote the heart to pump and return blood, and promote blood flow more smoothly. A lot of water flows to the body surface, and on the other hand, sweating also plays a role similar to urination and reduces blood volume. And so on, exercise is equivalent to taking biological antihypertensive drugs, which is a very effective measure to control blood pressure.

More importantly, these effects of exercise are not only reflected in the exercise. Research shows that this effect can last for 12 hours or even 20 hours, so do exercise once a day. Of course, there are certain requirements for exercise that can achieve this effect. The first is long-term adherence. Just like antihypertensive drugs need to be taken every day, they should be carried out every day; the second is to achieve a certain intensity, according to the self-feeling mentioned above. There should be sweating, the heart rate should reach 170-age, and the third is that each effective exercise should last 30-45 minutes.

As for when to exercise, it is recommended to choose between the evening and 2 hours before going to bed. This period can avoid the peak blood pressure throughout the day, and can also play a role in promoting and improving sleep quality. You can drink half a cup after exercise. Water, play an appropriate role in adding water to prevent blood viscosity at night.

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