Can moderate hypertension be reduced by jogging? How to control the amount? the doctor tells you

Recently, a friend asked me privately, if I have moderate hypertension, can I lower it by jogging? How many kilometers per run is appropriate?

For 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 dietary controls.

First of all, what is moderate hypertension, here is a popular science for everyone: under normal circumstances, moderate hypertension often refers to the diastolic blood pressure between 105-114mmhg. Hypertension in this range may often affect the heart, brain, kidneys and other related organs, so it is very important to control it.

It is widely recognized 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 develop high blood pressure, while people who lack exercise and exercise are significantly more likely to develop high blood pressure.

People who don't exercise regularly experience elevated blood pressure, whereas regular aerobic exercise, on the other hand, can lower blood pressure. The main reason is that aerobic exercise can improve blood circulation and reduce the resistance of peripheral blood vessels, thereby reducing blood pressure. This 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, blood pressure can often be significantly decreased 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 seen that the blood pressure is significantly reduced.

Many people worry that exercise will cause blood pressure to suddenly rise too quickly and cause other complications, such as stroke or heart disease? This concern is widespread. But in fact, a very small number of hypertensive patients have a stroke or myocardial infarction during exercise, which is often not caused by exercise.

There are many reasons why patients with high blood pressure suffer from stroke or myocardial infarction during exercise, including:

The patient's blood pressure is not well controlled and does not reach the normal value;

Inadequate warm-up and preparatory activities before exercise;

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

Excessive exercise or too much anaerobic exercise;

Severe mood changes, etc.

If the above preparations are done before exercising, there will be no accidents in general.

As for how to exercise, we need to vary from person to person. Each person's physique, physical quality, and general situation are different, and the suitable exercise methods are also different. Hypertensive patients must plan the most beneficial exercise for themselves according to their physical condition, and put them into 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, it is a good aerobic exercise when jogging.

We recommend that hypertensive patients exercise more appropriately, but it does not mean that they can exercise uncontrollably. Hypertensive patients must pay attention to the combination of work and rest. Don't let yourself feel very tired when exercising, and relax properly after exercising.

For heavy physical labor, distance anaerobic exercise such as weight-bearing, long-distance running, competitive sprinting, etc., should be avoided as much as possible.

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

at the same time. After exercising, make sure to get enough sleep. 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 method. As long as you persist for a long time, you will definitely achieve certain results. Therefore, the emphasis is on persistence. Don’t fish for three days and dry the net for two days. Come on.

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

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