Can people with high blood pressure practice yoga

According to a recent study released at the American Annual Conference on Hypertension, lowering blood pressure and releasing stress are as simple as taking a deep breath. This is the conclusion reached by researchers after studying the effects of yoga and music on blood pressure. Especially for those who are prone to mental stress, the anti-hypertensive effect of yoga is particularly significant.

Scientists in New York looked at the effects of yoga, listening to classic music and natural sounds on mental hypertension. The results showed that without treatment intervention, blood pressure returned to normal after 3.7 minutes; when deep breathing was used to interfere with people's high pressure, it took 2.7 minutes for blood pressure to return to normal. Listening to classic music, it takes 2.9 minutes for high blood pressure to return to normal, while listening to natural sounds that interfere with people's high pressure, it takes 3.0 minutes for blood pressure to return to normal. Various treatment measures have no obvious effect on heart rate. Two other studies have shown that acupuncture and self-acupuncture massage can also effectively reduce high blood pressure caused by multiple causes after 4 weeks.

This conclusion is undoubtedly good news for hypertensive patients who need lifelong medication.

Yoga hand and foot exercise is good for high blood pressure

Normally, the blood pressure of healthy people is between 120 systolic and 80 diastolic. However, if the arterial or circulatory system is abnormal, the systolic pressure will rise and the diastolic pressure will also rise. The reason for the increase in blood pressure is blood vessel obstruction. The heart must work harder to expel blood. As a result, blood pressure rises, which is medically called hypertension.

There are many reasons for increased blood pressure. One is instinctive hypertension caused by physical inheritance. In addition, things such as consuming too much salt, being too cold, mental stress, arteriosclerosis, kidney disease, endocrine abnormalities, etc. can increase blood pressure. As you get older, the capillaries at the tips of your hands and feet will gradually clog up, so that the heart has to increase the pressure when sending out blood. In order to smooth the blood, yoga's hand and foot movements are very effective.

Some studies show that yoga can make people healthier? The mentality is more peaceful and relaxed. In addition, it teaches you to feel your body and listen to the signals it sends you. Some yoga practice methods can help control blood pressure, like chest? Abdominal breathing will relieve stress and relax you completely. In addition, meditation is also very beneficial for controlling blood pressure.

Attachment: Different levels of high blood pressure and different exercises

Hypertension is divided into two categories: primary and secondary hypertension. Essential hypertension is caused by arteriosclerosis of the arteries and abnormal regulation of the central nervous system of vascular movements, and is mostly related to inheritance. Secondary hypertension can be caused by diseases such as diabetes, nephropathy, endocrine, or side effects of drugs. Patients with secondary hypertension need to decide whether to participate in exercise based on their condition.

First, safety comes first. It is necessary to rule out whether there are contraindications to participating in exercise, mainly including: blood pressure is not effectively controlled or unstable, and some obvious symptoms appear, such as dizziness, headache, chest tightness, angina pectoris or tachycardia and other serious cardiac disorders. It is best to ask a doctor to make a diagnosis before participating in exercise. Secondly, exercise should be appropriate. Patients with hypertension who are allowed to exercise should pay attention to choosing low-intensity aerobic training and various relaxation activities, and should also proceed step by step, and often observe changes in blood pressure so that the amount of exercise can be adjusted at any time. Especially in the early stages of participating in exercise, it is best to measure blood pressure before and after exercise to help observe whether the amount of exercise is appropriate? If you do not feel tired after exercise, do not feel dizzy, headache, chest tightness, etc., your blood pressure is relatively stable, and you get in good spirits the next morning, which means that the exercise intervention is relatively smooth. In addition, people with high blood pressure should reduce strength training, static exercises, breath-holding exercises, or exercises where the head is lowered below the waist.

Studies have shown that appropriate exercise can improve the regulatory function of the central nervous system, reduce the excitability of the sympathetic nerve, increase the tension of the vagus nerve, relieve arterial spasm, dilate muscle blood vessels, and improve microcirculation and metabolism. In addition, exercise can also help reduce mental stress, improve mood, and achieve the goal of calm and calm, so it has the effect of stabilizing blood pressure.

Due to the different degrees of hypertension, we choose different exercise methods based on clinical classification:

In people with stage 1 hypertension, the systolic and diastolic blood pressure values continue to be between 140 - 159/90 - 99mmhg, but there has been no significant impact on the heart, brain, and kidneys. The appropriate exercise event can choose Tai Chi (sword), which will be 20 to 30 minutes each time, once a day. Patients with osteoarthritis of the knee should pay attention to raising their center of gravity to reduce the burden and wear on the knee joint; Walking, you can master the principle of slow-fast-slow. It takes 5 to 10 minutes slower, 20 to 40 minutes faster, and then 5 to 10 minutes slower, taking 30 to 60 minutes. Ask to lift your head, chest your chest, abdomen your abdomen, swing your arms, and increase your stride, ≥3 times a week.

Jogging, prepare to exercise for 5 minutes, slightly exercise the neck, stretch the upper limbs, twist the waist, press the legs, etc., and move the joints of the whole body. When running, you can adopt a combination of speed and speed or a combination of running and walking. Slow 5 minutes, slightly faster 15 - 20 minutes, and then slow or walk 5 - 10 minutes, taking 30 - 40 minutes, ≥3 times a week; Climbing mountains, you can alternate between speed and speed, climbing and stopping, and take a break when you are tired. You can also choose small slopes in parks in the city or community, stairs in houses, going up and down, repeated, and you can also achieve similar mountaineering. effect. It takes 60 to 70 minutes, ≥2 times a week, but it is not suitable for patients with knee osteochondrosis; Swimming: Prepare for exercise for 5 minutes, move the whole body joints, and swim continuously for ≥25 to 35 minutes, or you can swim for 10 minutes. Rest for 1 to 2 minutes, which takes 40 to 50 minutes, ≥3 times a week; Dance, ≥30 minutes each time, ≥3 times a week; In addition, you can also choose bicycles, yangko dancing, table tennis, free-hand gymnastics, aerobics, yoga, small strength training and various relaxation training. During exercise, it is not advisable to hold your breath or use explosive power.

Stage 2 hypertension means that the blood pressure value continues to be maintained at 160 - 179/100 - 109mmhg and has had a certain impact on the heart, brain, and kidneys. However, patients who are still in the compensatory period are only suitable for choosing Tai Chi (sword), walking, freehand gymnastics and various relaxation exercises. Pay attention to slow movements and simple difficulty. 20 to 30 minutes each time, once every 1 to 2 days.

3. Hypertension refers to the fact that the blood pressure value continues to be maintained at ≥180/110mmhg. For example, patients with complications such as cardiac and renal failure, and cerebral hemorrhage are only suitable for relaxing activities. If they also have the ability to actively exercise, they can be accompanied by a special person. Under the premise of walking in a small area, doing free-hand gymnastics, etc., you can also choose to sit still and rotate a fitness ball in your palm during exercise. (Internship Editor: Wu Jinyu)