Arterial hypertension is an insidious disease. Once it has appeared, it accompanies the rest of its life and requires constant attention to changes in health status, the search for sparing ways to reduce the manifestations of hypertension. Given that the disease is much younger, and pressure surges are observed even in children, I do not want to lead a measured lifestyle of an elderly person. You can refuse harmful fast food, monitor the psycho-emotional state and relax more, but whether it is worth depriving yourself of all the joys inherent in an active person or hypertension, this is a sentence. A sore point is relevant for people at risk: is it possible to play sports with high blood pressure or switch to a decent, measured lifestyle, keeping your hand on the case with a tonometer.
There are many sports directions and not all of them require tremendous effort, excessive physical stress and a frantic pace. Yoga, callanetics, Pilates, rather require concentration, proper breathing and harmony with your own body. Nevertheless, in order not to miss something important during the course of the illness, it is recommended that you discuss sports with high blood pressure with your doctor.
Billions of people on the planet are exposed to high pressure, it is among the ten most dangerous. The acquisition of such a pathology of the heart muscle and blood vessels, life does not stop, but it does not tolerate neglect. Switching to a healthy diet, getting rid of addictions, using supportive therapy and carefully choosing the type of classes with a cardiologist and neurologist, you can continue to lead an active lifestyle without harm, and possibly even for the benefit of the patient.
There is no “health group” with a program designed for people with high blood pressure values. Each person is individual and transfers the same stage of the disease and the values on the tonometer display, depending on the personal characteristics of the state of internal reserves. Sometimes sky-high pressure values can be asymptomatic. From this it follows that the time of gymnastics, the duration and activity of movements, is selected taking into account the individual characteristics and characteristics of the disease.
The correct approach and compliance with the requirements and recommendations at high pressure can strengthen the heart, make blood flow more elastic and strong, distract from negative thoughts and pressing problems, prevent the formation of cholesterol plaques, relieve obesity, and this can have a beneficial effect on lowering blood pressure. Sports complexes with a reasonable approach are able to reduce the values on the tonometer to 25 mm RT. Art.
Physical exercise produces adrenaline. In a healthy person, this causes rapid breathing, accelerated heart contractions, such metamorphoses are useless to hypotensives. The best solution for scheduling your workouts and exercises is to contact a physiotherapist. Only a specialist in his industry will be able to tell you how to organize muscle activity, expand blood circulation, ensure full circulation of blood in working muscles without increasing blood pressure values.
The first and main rule. The load on the body must be commensurate with the capabilities, be regular in nature and need to be monitored throughout the process. It is not recommended to chase the standards, break records and try to defeat yourself. Having no experience and sports categories, it’s better to join the exercise therapy gradually, without sudden movements. The first workouts can last 5 minutes and not necessarily within the walls of the gym. You can go the extra stop on foot with a walking step, walk in the park, refuse to use the elevator. You can complicate the training once every two weeks, without forgetting to discuss your actions with a medical professional. At the initial stages without pronounced symptoms, the doctor can allow a quiet ride on a bicycle and swimming. In this case, the pulse and arterial parameters are under strict supervision, since enthusiasm can greatly increase the level on the tonometer.
What does gymnastics lead to when you are prone to pressure
- The quality of sleep improves. He is deep and calm. The problem with insomnia disappears.
- The figure is modeled, weight gradually decreases. There is an opportunity to cope with obesity.
- Strengthens the heart muscle, a group of muscles that support the internal organs and spine.
- Posture is leveled, a free, correct arrangement of organs occurs.
- Blood circulation expands, vascular tone and elasticity increase.
- The manifestation of depression is prevented.
- The patient’s immune system is strengthened.
To get the most out of your health and the appearance of a positive effect from training, you need to work out your diet, give preference to healthy foods with moderate calories, and get rid of obesity. An additional intake of vitamins, minerals and medications that support the work of the heart muscles and blood vessels, after a couple of weeks of everyday training, will allow you to feel the result.
What to look for at pressure
When hypertension is diagnosed, physical actions on the body increase gradually. This moment does not need to rush. To determine the internal potential of the patient, the doctor may prescribe additional examinations. In conclusion, emphasis should be placed on the maximum allowable blood pressure and heart rate during exercise. An ECG and a treadmill test will help determine the degree of endurance. All these indicators will make it possible to monitor the body’s response to changes and possible improvements in the dynamics of the disease. People for whom hypertension was the result of an improper lifestyle (alcohol, smoking, indiscriminate absorption of food) should undergo a treadmill test without fail. The same rule applies to women after menopause, with hormonal imbalances, men of any age, since they are all more prone to hypertension with complications.
Sometimes it is advisable to do multiple measurements of the tonometer, this will determine the best option for a particular person with high pressure.
If the pressure before training in a calm state fixes more than 140/90 mm RT. Art., exercise therapy is better to postpone until better times.
If there is a dependence on drugs that increase the level of indications on the tonometer, it is important to know what is allowed during periods of stress on the body, and what you must refuse:
- ACE inhibitors and angiotensin receptor blockers are something that should be preferred during sports exercises.
- Amlodipine is a calcium antagonist. Its use is accompanied by pain in the muscles.
- Metoprolol and bisoprolol are beta blockers. With moderate stresses, they control the heart rate and heart rate. Important! With an increase in loads, they can lead to oxygen starvation of muscle tissue. Reception of drugs with such an action must be agreed with the attending physician.
- There is a group of beta-blockers and diuretics, the use of which is prohibited in sports federations, as they are doping. With hypertension, they should be excluded from the list of permissible.
What type of sports direction to choose for a patient with high pressure
Excessive physical activity aimed at increasing muscle mass is not permissible. Stresses, lifting weights, an increase in muscle volume with high rates of hyperemia are extremely undesirable. Rhythmic anaerobic activities leading to tachycardia, shortness of breath and jumps on the tonometer display are completely excluded.
Forbidden directions at pressure include:
- Acceleration Run (Sprinting).
- Bodybuilding (classes in the gym).
- Jumping rope.
- Rhythmic gymnastics, shaping.
- Fast cycling.
- Climbing (climbing).
- Table tennis.
- Volleyball, outdoor games.
There is no need to despair, the list of acceptable alternative activities is large and varied, therefore, each hypertensive patient will be able to find a load to his liking.
It is useful and permissible to deal with pressure:
- Water gymnastics.
- Nordic walking.
- Walking tour
- Cycling (in the mountains).
- Stretching exercise.
- Aesthetic gymnastics.
- Easy running (with 1 degree of hypertension).
- Yoga (anuloma-Viloma pranayama, goasana, marjariasana).
- Step-aerobics (depending on the complexity of the course of the disease and the recommendations of a cardiologist, neurologist).
Exercises on statics require a long stay in one position, muscle tension and balance. Such activity with pressure is allowed only with the permission of the attending physician. Water skiing and armwrestling require a lot of energy and intense stress, these sports are banned. Boxing, rowing, skating are permissible with constant monitoring of pressure indicators. Yoga and Pilates, require high professionalism from the trainer, since proper measured breathing is the key to health and it is important not to harm it.
It is worth noting the particular benefit to the body with pressure from swimming. The degree of activity can be adjusted independently. Water relieves pressure, has a beneficial effect on the nervous system, pacifies, involves all muscle groups. In the process of training, a diffuse expansion of blood flow is observed, after which the skin vessels expand. Twenty-minute water exercises up to 4 times a week will allow you to feel the positive changes. With limited opportunities to visit the pool, you can develop a set of exercises for the bath, and a contrast shower has a good effect on the body.
Ballroom dancing has a beneficial effect on the patient’s psycho-emotional state, and in combination with moderate active movements, positive dynamics can be achieved in the course of the disease.
Physical education can be a full-fledged step in the complex treatment of pressure. The choice is made in favor of calm sports. This will allow you to keep yourself always in shape and receive moral pleasure from the results achieved. Timely engaged in physical activity, you can significantly adjust the state of health. Reasonable effects on the heart muscle and blood vessels do not provoke exacerbations, do no harm. Morning exercises, walking and stretching, simple useful manipulations to start all processes in the body.
Recommendations for increasing pressure loads
With advanced forms of hypertension, any kind of stress is prohibited, physical education is shown only at stages 1 and 2. In order for the body to get used to the new state and adapt to new sensations, it is recommended to dose the approaches.
The first two weeks of classes should not last longer than 10 minutes. in a day. During training, it is important to control the respiratory rate and prevent malfunctions.
All exercises included in the complex, if necessary, can be divided and performed throughout the day. For example, squats – 20 times, can be divided into two sets of 10.
Classes are considered more effective if their number does not exceed 4 times in 7 days.
Any minor changes in actions require careful monitoring of changes in the tonometer values, as well as the pulse (180-X (age)) – the number of strokes is normal.
Do not skip warm-ups and stretches, since stress relief from the muscles is not an important factor in maintaining pressure during normal periods.
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Respiratory gymnastics with high rates of hypertension
A. N. Strelnikova developed a set of unique breathing exercises that are effective in the treatment of hypertension. With the help of them it is possible to strengthen the heart muscle, relax the muscles, eliminate spasms. In diseases of the respiratory system, congestion and disturbances in the work of blood vessels, such gymnastics has positive results. To complete the three recommended exercises from the existing 11, it is enough to find only 15 minutes of time. Performing simple steps: palms, pump and trailers, it is important not to forget and control the breath.
Having opted for any direction, pay attention to the conditions in the gym. The air temperature in the room should not be higher than +25, especially for places with a low oxygen content.
The conclusion is obvious – sports with hypertension are important. To normalize blood pressure without compromising health, you need a competent approach to the issue and the help of medical specialists.