Physical exercises for hypertension: permissible loads and contraindications. Physical activity at high blood pressure and its effect on the body

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Strictly prohibited.

This statement is not entirely true, since low physical activity contributes to the development of this disease.

And with a well-chosen set of exercises, high blood pressure can be easily combined with sports activities.

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Topic: Grandma's blood pressure returned to normal!

To: site administration

Kristina
Moscow city

My grandmother's hypertension is hereditary - most likely, the same problems await me with age.

Before you start exercising, you should consult a physiotherapist or sports medicine doctor to see if it is possible to play sports with high blood pressure. The doctor will prescribe the patient to undergo special studies that will help establish the patient's working pressure norm and determine the degree of development of the disease, after which he will develop an individual set of physical activities allowed for hypertension.

To achieve the most positive effect from training, you should follow some simple rules:

• do not start classes without consultation;
• if possible, do exercises in the morning, before eating;
• physical activity with high blood pressure should not be intense;
• you should immediately stop training if you feel dizzy or feel unwell;
• it is necessary to abandon classes for the duration of an illness or a hypertensive crisis;
• you can not train with stage 3 hypertension;
• the patient must monitor blood pressure and heart rate during exercise using a medical heart rate monitor device specially designed for people leading an active lifestyle.

After the doctor determines whether it is possible to play sports at high pressure, if necessary, he will prescribe medication, or correct it, and also select a diet for the patient.

With the right physical activity for hypertension, you can achieve the following positive results:

• sleep improvement.
• weight loss and normalization of metabolism.
• strengthening the heart muscle;
• increase the elasticity of the walls of blood vessels;
• mood improvement;
• getting rid of chronic fatigue.
• decrease in the level of working blood pressure.
• sports for hypertension is an excellent preventive measure that prevents frequent.
• strengthening muscles and improving posture;
• increase the threshold of resistance to viruses and infections.

During active walks in the fresh air or training, more oxygen enters the blood, which saturates the internal organs of a person, which contributes to the normalization of their functioning.

The optimal number of sports activities for hypertension is from 3 to 4 times a week. One workout should take 30-45 minutes. They begin to perform exercises with a warm-up, and end with a stretch that will help relax the muscles, normalize the heartbeat and blood pressure.

Do not allow an increase in heart rate above 150 - 160 beats per minute. And the values ​​​​of blood pressure should not rise above 170/100 mm Hg. Art. When exercising, it is extremely important to drink the required amount of fluid.

It should also be borne in mind that physical activity for stage 1 hypertension will be somewhat different from the system of exercises designed for hypertensive patients in whom the disease is in stage 2. In addition to traditional sports, you should develop the habit of climbing stairs and be sure to take daily walks.

What sports can be done with hypertension:

• some species;
• walking or (slow pace);
• cycling;
• swimming;
• water aerobics;
• dancing;
• skiing;
• stretching.

It is necessary to complicate exercises and increase the duration of training or walking gradually, under the obligatory supervision of a specialist. Physiotherapists recommend 2-3 hours before or after a workout, spending 10-15 minutes on a lesson, to do breathing exercises according to the method based on Strelnikova A.N. This will enhance the cardio effect of exercise in hypertension.

Jogging is rightfully considered one of the most beneficial physical activities for hypertension. Low or medium speed is allowed. The duration of the run should start from 10 - 15 minutes. Increase the pace and duration of the workout should be gradual, listening to your own feelings. Morning jogging or walking at an athletic pace is an excellent prevention of oxygen starvation. It contributes to the fight against obesity, increases muscle tone, improves blood circulation and strengthens the heart muscle.

Walking is a great alternative to running. At the initial stage, you should not overwork too much and overcome more than 1.5 km. Gradually, the distance can be increased to 4 - 4.5 km.

Many elderly people suffering from high blood pressure prefer dancing.

They help to effectively deal with excess weight and have a general strengthening effect, promote the development of coordination and improve posture. Doctors advise choosing ballroom or oriental dance programs.

With increased blood pressure, for the effective work of all muscle groups, experts advise choosing swimming or water aerobics. In order to prevent the occurrence of shortness of breath and oxygen starvation, before starting classes, you should familiarize yourself with a special breathing technique during classes in the pool.

Preference should be given to trips on bike paths, trying to avoid driving on rough terrain.

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You can make trips regularly, under adverse weather conditions, changing to an exercise bike. Pedal should be at a medium or slow pace.

Not all yoga poses and exercises are indicated for high blood pressure. Hypertensive patients should exclude the following asanas (poses):

• where is breath holding;
• the body is in an inverted position;
• there is a deep arching of the spine in the lumbar region;
• lifting the legs and buttocks from a lying position.

Regular yoga classes will allow you to learn how to effectively relax and stretch your muscles, help normalize sleep and improve your mood, help get rid of shortness of breath and an accelerated heartbeat.

Self-training should be preferred to classes with an individual trainer and follow some recommendations:

• do not eat foods containing a large amount of sugar;
• start classes with a mandatory warm-up, and end with stretching;
• after a warm-up, you should continue training, performing power loads for the legs;
• alternate exercises for different muscle groups;
• for a trained athlete who is accustomed to a certain load, training should not last more than an hour, while it is necessary to drink about 0.5 liters of liquid, but no more;
• weight of dumbbells should not exceed 1 - 2 kg;
• jumping and sudden movements should be avoided;
• it is necessary to avoid any positions with the head down or thrown back.

If dizziness is repeatedly observed during exercise, tinnitus or shortness of breath appears, you should completely abandon strength training, choose a different type of exercise and reduce the intensity of exercise.

With the correct distribution of physical activity, the selection of a set of exercises and the technique of their execution, hypertension and sports are quite compatible. But in order for physical education to help the body normalize blood pressure and improve the functioning of the cardiovascular, nervous and other systems, it is necessary to familiarize yourself with a set of requirements and contraindications.

Physical inactivity is one of the reasons why a person feels bad. He has sharp or sudden jumps in pressure, or the work of the heart and other organs is disrupted. For hypertensive patients, reasonable physical activity is required. The best option would be if a person with high blood pressure seeks the advice of a physiotherapist.

Is it possible to increase sports loads at high pressure? If a person has not previously been engaged in physical education, it is necessary to load the body gradually, but only to the individual norm allowed by the doctor. They usually start with a 5-minute morning warm-up, walking in place, walking for a distance of about 500 m, walking up the stairs instead of using the elevator.

Loads increase every 2 weeks gradually. With hypertension of the 1st degree, daily exercises (with the permission of the doctor!) Are carried out at an average rhythm of up to 30 minutes, they walk 4 km per hour, climb 3-4 floors up the stairs without an elevator, swim for 45 minutes every 2-3 days, ride bicycle. However, at high pressure, such a schedule is unacceptable, and if the loads increase, then only under the supervision of an exercise therapy instructor.

Can you normalize blood pressure with exercise? Medical observations have shown that people with diagnoses of "hypotension" or "hypertension", who practiced exercise therapy daily in combination with the main treatment, stabilized their blood pressure levels much faster. It is possible to adjust the pressure with some physical exercises only if the cause of its deviation from the norm is hypotension. In other cases, doctors prescribe complex treatment: diet, vitamin therapy, etc.

What is the norm of blood pressure, and how much is it increased in hypertension? For adults, the optimal pressure is the level of 120/80 - 130/80 mm Hg. Art. Indicators 130/80–140/89 refer to increased permissible blood pressure, that is, they are not considered a pathology if there are no symptoms of hypertension. The pressure level of 140/90-160/100 is already the border of arterial hypertension of the 1st stage. For the 2nd degree, blood pressure is characteristic from 160/100 to 179/110. A pressure level equal to or higher than 180/110 indicates.

Is it possible to organize physical education so that people with hypertension of 1, 2 or 3 degrees go in for sports without health risks? Yes, exercise therapy or breathing exercises, with proper selection of exercises and the optimal pace, are allowed at each stage of hypertension. But in case of problems with blood pressure, an individual consultation with a doctor is required. The greater the separation of the actual pressure from the norm, the less isometric (strength) exercises should be, aimed at increasing body weight. People with hypertension should also not use positions where the head is below chest level: bending over and the like.

Pressure should be monitored regularly before training and at the end of the session.

Any load, even walking, temporarily increases the pressure. Athletes also have fluctuations in blood pressure after training. But they conduct classes under the supervision of an instructor and a doctor, so people with hypertension are advised to take an example from athletes, and do the first workouts not at home, but in the exercise therapy room, until the technique for performing each permitted exercise is studied.

What effect does sport have on high blood pressure?

Daily exercise, exposure to air and the absence of bad habits favorably affect the general well-being of a person.

Sports with hypertension will have a positive effect:

Systematic physical activity smoothly regulates the activity of organs and vessels when the pressure deviates in any direction. If a person does gymnastics a maximum of once a week, physical education will not bring benefits.

What sports can you do with hypertension

• cycling not over rough terrain;
• water gymnastics or swimming;
• walking or walking;
• daily morning exercises;
• dancing;
• running (only with hypertension of the 1st degree);
• (positions: anuloma-viloma pranayama, goasana, marjariasana).

By applying the right load on the muscles and the heart with blood vessels, you can play sports with hypertension without harm to the body. It is recommended to start with a warm-up in the morning (turns, raising arms, knees, rotational movements, etc.) and stretching exercises. Hiking is done at a slow pace at first, and then gradually increase the speed. A mandatory rule - after training, you need to relieve muscle tension by stretching, shaking.

Breathing exercises with high blood pressure

For a better therapeutic effect, sports with hypertension can be supplemented with exercises developed by A. N. Strelnikova. They strengthen the heart, vocal cords, eliminate muscle spasms and congestion, treat pathologies of the respiratory system, and also normalize the activity of the circulatory system, improve metabolism.

The full complex of gymnastics has 11 exercises. With hypertension, only 3 of them are used for 15 minutes: palms, shoulder straps and a pump. When performing, you need to monitor your breathing. Exercises are done while standing, gradually changing the position of the hands, the frequency of breaths, clenching and unclenching fists. Sports activities are recommended to be carried out daily, but taking a break before / after physical education at 2-4 hours.

What loads are prohibited for hypertension

Aerobic and static exercises should be performed under medical supervision. For their execution, high cardio endurance is required, since there are large loads on the heart and blood vessels.

Hypertensive patients are prohibited from the following:

• Rhythmic gymnastics;
• Weightlifting;
• weight-lifting;
• body-building;
• mountaineering;
• diving;
• rowing (kayaks);
• football;
• boxing;
• volleyball;
• jumping;
• basketball;
• sprint run;
• struggle.

With hypertension, it is not allowed to engage in sports that require large energy and muscle efforts, and you should not train at temperatures above 25 C, in places with a low oxygen content (high mountains, and so on).

Conclusion

Each person has their own minimum and maximum load rate. Sports with high blood pressure do not tolerate any haste or excessive energy and physical effort. A person should gradually complicate the tasks, taking into account their capabilities and the degree of hypertension. In order to normalize blood pressure without harm to the body, it is recommended to choose the optimal sport and a set of exercises. A doctor should help in this matter.

Physical activity is good for everyone. Without them, the human body is not able to function fully. But, when there is any chronic disease, you need to approach the issue of sports with all responsibility. In this case, the main rule is: “Do no harm!”

What kind of exercise can be done with hypertension?

This is high blood pressure. The reasons for the development of this disease can be different: malnutrition, stress, overwork, high levels of "bad" cholesterol in the blood and a sedentary lifestyle.

The benefits are undeniable. After all, one of the main reasons for its development is a sedentary lifestyle. Which, combined with malnutrition, guarantees the progression of the disease.

Exercise for hypertension:

• Reduce cholesterol in the blood and normalize its metabolism.
• Expand blood vessels.
• Improve blood supply.
• Reduce blood pressure.
• Strengthen arteries and veins.
• Improve well-being.
• Relieve headaches, severe dizziness.

But not all exercises can be done with high blood pressure. The load must be agreed with the attending physician. After all, in addition to daily monitoring of blood pressure, you are prescribed medications that should be combined with sports.

Treating hypertension with exercise

What exercises for hypertension are not only useful, but also necessary for a cure? Problems they need to solve:

• burn calories, which, in turn, will gradually get rid of excess weight - the main cause of hypertension;
• give a load to a muscle group;
• stimulate the work of the lungs and heart;
• saturate the muscles with oxygen;
• reduce high blood pressure.

The following sports meet these requirements:

• Walking outdoors. Such walks are safe for any diseases. It is advisable to walk for at least 40 minutes in order to fully saturate the body with oxygen and improve blood circulation.
• A ride on the bicycle. Choose a moderate, calm pace. You can exercise at home on an exercise bike, but nothing can replace outdoor activities.
• Light morning exercise. Complexes of exercises should be simple and easy. For example: walking in place, turning the torso, head, rhythmic hand movements.
• Swimming, water aerobics. It has a good effect on muscles, improves blood circulation, saturates with oxygen and at the same time protects sore joints. An indispensable sport for obesity. Scientists claim that classes for 45 minutes 3 times a week significantly reduce blood pressure.
• Dancing. Strengthen muscles, contribute to weight loss, give grace. But do not get carried away with rhythmic dances. It will be better if it is oriental dances or ballroom. And dancing a waltz is beautiful, harmonious and absolutely safe for health.
• Refusal of the elevator. Cars, elevators, office work deprive us of movement and contribute to the development of hypertension. Stop using the elevator and this will be an excellent set of exercises for hypertension.

Features of performing exercises in hypertension

Hypertension patients should not be allowed to increase the pulse above the permissible norm. This rate is set individually according to the following formula: the maximum allowable heart rate is 220 minus the number of full years.

The main rule for treating hypertension with exercise is moderation. There should not be any serious sudden loads. Especially at the beginning of classes.

In addition, classes should bring joy and pleasure, then you will soon feel their healing effect. Choose a sport that you enjoy doing without missing classes. And do not forget to control your well-being.

A special set of exercises for hypertension is called physiotherapy exercises or exercise therapy. This complex is easy to use and is recommended for hypertension of any stage.

But it also has a number of contraindications:

• bad feeling;
• weakness, dizziness;
• blood pressure above 200-110 mm Hg. st;
• disturbed heart rhythm;
• vascular crisis and the subsequent state after its termination;
• angina.

What exercises to do with hypertension? If hypertension requires bed rest, then it should be simple movements of the arms and legs. Well, if hypertension allows you to engage in more active movements, then a special exercise therapy has been developed for this.

What exercises can be done with hypertension. Therapeutic and physical culture complex:

• In a sitting position: legs together, arms to the sides. Raise your right leg up and pull it to your stomach with your hands. Then do the same with the left leg. Do 5 reps. On inhalation - raise the leg, on exhalation - press it to the stomach and release.
• Walk in one place for 7 minutes.
• In a sitting position on a chair: spread your arms to the sides, legs apart. Inhale - lean to the side, exhale - hands on the belt. Then get back to the original position. Do 5 repetitions.
• Make circular rotations with your hands in turn in a standing position. Do 5 reps.
• In a standing position: hands at the waist, feet shoulder-width apart. Rotate the body to the sides 5 times to the left and right. Three repetitions.
• In a standing position: arms along the body, legs together. Inhale to raise both arms and right leg, release as you exhale. Stay in this position as much as possible. Then do the same with the left leg. Do 6 times.

Physical exercise for hypertension is best combined with proper nutrition and a positive attitude. Refuse fatty meats, semi-finished products, fast food, alcohol, harmful sweets.

Get more rest, sleep eight hours a day, stop smoking, don't get nervous over trifles. Try to move more in addition to playing sports. Then, over time, the disease will recede.

Video with exercises for hypertension