Can moderate high blood pressure be lowered by jogging? How to control the amount? the doctor told you

Recently, a friend asked me in a private message, if I have moderate high blood pressure, can I lower it by jogging? How many kilometers is appropriate to run each time?

Regarding this friend's question, I think many people are more concerned about it, so I will give you a popular science here.

For some moderately hypertensive patients without any complications, it is possible to reduce it by long-term jogging combined with other diet control.

First of all, what is moderate hypertension? Hypertension in this range may often affect related organs such as the heart, brain, and kidneys, so it is very important to control it well.

It is well-known that exercise can lower blood pressure, and aerobic exercise is a very important part of non-drug treatment of hypertension. Medical research results show that people who insist on regular aerobic exercise are less likely to suffer from high blood pressure, while those who lack exercise and exercise are significantly more likely to suffer from high blood pressure.

People who do not exercise regularly will have elevated blood pressure, while on the contrary, if they do regular aerobic exercise, blood pressure can be lowered. The main reason is that aerobic exercise can improve blood circulation, reduce peripheral vascular resistance and lower blood pressure, which is the most important reason why hypertensive patients need to insist on aerobic exercise. Adhere to regular aerobic exercise. For most patients with mild hypertension, you can often see a significant drop in blood pressure after three to six months. For some patients with systolic blood pressure within 140-150mmhg, it can even reach normal.

As for the moderate hypertension mentioned by this friend, if there is no damage to other organs, it is often possible to see a significant drop in blood pressure.

Many people are worried, will exercise cause a sudden increase in blood pressure and other complications, such as stroke or heart disease? This worry is widespread. But in fact, a very small number of hypertensive patients have strokes or myocardial infarctions during exercise, which are often not caused by exercise.

There are many reasons why hypertensive patients have stroke or myocardial infarction during exercise, including:

The patient's blood pressure is not well controlled and has not reached the normal value;

Insufficient warm-up and preparatory activities before exercise;

When the weather changes, go out to exercise without doing a good job of protection against cold or heatstroke;

Excessive exercise or too much anaerobic exercise;

drastic mood changes etc.

If the above-mentioned preparations are done before exercise, accidents will not happen under normal circumstances.

As for how to exercise, we need to vary from person to person. Everyone's physique, physical fitness, and general situation are different, and the suitable exercise methods are also different. Patients with high blood pressure must plan the exercise that is most beneficial to them according to their physical condition, and take action at the same time.

For the moderate hypertension mentioned by this friend, it is recommended to evaluate the physical condition first. If the general condition is good, jogging is a better aerobic exercise.

We recommend that hypertensive patients exercise more appropriately, but this does not mean that they can exercise unrestrainedly. Hypertensive patients must pay attention to work and rest. Don't make yourself feel very tired when exercising, and at the same time, you should relax properly after exercising.

For heavy physical labor and long-distance anaerobic exercise such as weight-bearing, long-distance running, competitive sprinting, etc., try to avoid it as much as possible.

Therefore, for the jogging mentioned by this friend, it is recommended not to take too long at a time. You can choose to run three to five kilometers at a time, and the time is controlled within 40 minutes; three to four times a week is enough.

at the same time. Make sure to get enough sleep after exercising. Many hypertensive patients have blood pressure fluctuations due to lack of sleep or poor sleep quality. Therefore, you must pay attention to regulating your sleep and develop good sleep habits, which are very helpful for blood pressure control.

Summary: For hypertensive patients, exercise is a very important non-drug treatment. As long as you persist for a long time, you will definitely achieve certain results.

I'm Dr. Liu, and it's not easy to code words. If you agree with my point of view, please help me to follow me and learn more about health and medical knowledge.

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