Exercises in hypertension: exercise therapy, hypertension, physiotherapy, complex exercise, high blood pressure, exercise, physical, for hypertensive patients, it is necessary to do in order to reduce

There are many ways of treatment and prevention of hypertension, including increased physical activity. Specially designed exercises for hypertension helped establish blood flow, strengthen the heart muscle, reducing blood pressure.

What are the benefits

Exercise therapy for hypertension has a positive effect on the entire body, it helps to normalize pressure without the use of drugs.

Exercise therapy in hypertension helps:

• Intensify the process of metabolism, which is important for proper nutrition internal organs.
• To normalize the blood flow and lymph movement, eliminate stagnation, accelerate the elimination of toxins.
• Normalize the tone of the vascular wall, expand the small blood vessels to relieve the pressure and return it to normal.
• Get rid of excess weight and to resist the deposition of salts.
• Reduce the level of adrenaline - the hormone that causes increased anxiety. After physical activity, mood rises, normal activity of the nervous system.

In addition, exercise for hypertensive help establish sleep, to get rid of headaches and dizziness.

The basic principles of gymnastics

Therapeutic exercise for hypertension is indicated in all patients. Exercise therapy in hypertension performed at any stage of the disease to improve the patient's state of health and health promotion. Even patients who are hospitalized, recommend a course of therapeutic exercises for hypertension. Its main objective - development of balance by changing the body's position in space.

Sport should be a moderate loads and be held regularly. The pace of exercise is chosen independently. It is important to avoid side effects: dizziness, hypoxia, accelerated heartbeat. You should start with small loads and increase them gradually.

To physiotherapy bring only benefits, before you start it, you should consult a doctor and undergo the necessary tests. Developing a set of exercises exercise therapy, the expert must determine:

• The degree of allowable loads.
• Number of classes, which is necessary to obtain the desired result.
• What kind of training be given maximum attention.
• Permitted and Prohibited exercise.

Furthermore, it is necessary to define methods of blood in blood pressure control during a workout and alarm system, the appearance of which it is necessary to reduce the load or stop training.

warm-up

Before proceeding to the physiotherapist with hypertension, it is necessary to conduct a warm-up. Thus the body to prepare for the implementation of the primary complex. To the body quickly got used to training, you need to be engaged in one and the same time.

A good workout can be a morning exercise for hypertensive patients. It will help to cheer up after a night's rest and get ready for heavy loads. The complex is to consist of a few simple exercises, performed in two stages.

The first set should be done without getting out of bed. The patient must:

1. Inhale and stretch, then slowly relax.
2. Without lifting his head a few times to turn it in different directions.
3. Hands and feet describe the imaginary circle to stretch joints and muscles.
4. Slowly sit down, tilt your head as close to the chest. After this, tilt your head to the side, trying to touch your ear to shoulder.
5. Inhaling, raise your hands, exhaling - to lower slowly.

Each movement is performed 3-5 times. Then warm up should be continued, getting out of bed.

1. Walking is not less than 3 minutes, alternating steps on the toes and on a flat foot.
2. Stand erect, hands on his belt. Alternately, lift your legs, knees bent. Repeat 5-6 times for each leg.
3. On the inhale slowly raise your hands and take one foot back, placing it on the toe. A little bend. Slowly exhale, lower the arms. Become smooth and relax. Run 5 times for each leg.
4. Stand erect, hands on his belt. Execute body turns to the side. Repeat 6-8 times.

A set of exercises

At high pressure, the heart can not be subjected to heavy loads. Gymnastics in hypertension performed at a moderate pace, can not be much strain. Between exercises need to rest. for hypertensive exercises should be simple, any sudden movements are excluded.

Complex exercise for hypertension should combine general exercise affecting all muscle groups, and special: for the normalization of breathing, relaxation, and helps to strengthen the vestibular apparatus. This integrated approach will help to normalize the blood circulation.

Exercise therapy in hypertension includes:

• Walking. Perform in different ways: on the toes, on a flat foot, on his heels and backwards. Alternate versions every 5-6 steps.
• Foot lifting. Sitting on a chair, feet put together, hand in hand to dissolve. Slowly inhaling, lift the leg. On the exhale, pull up her hands to her stomach. Run for 5 repetitions for each leg.
• The slopes. Sitting on a chair, put your feet together, hands - on times. Inhale - bend to the side, exhale - to straighten. Repeat 6 times in each direction.
• Lunges. Become smoothly, take a gymnastic stick. Perform a lunge to the left, taking his stick in the same direction, and then - to the right. Repeat 6 times in each direction.
• Rotation arms. Become smoothly, make a circular motion for 5 each hand.
• Static load. Become a straight, feet shoulder-width apart, hands on his belt. On the inhale to lift one leg bent at the knee, and hands. On the exhale, return to the starting position. Repeat 3 times for each leg. Standing with his hands up as long as possible.

When performing exercises on the high-pressure breathing evenly, not holding my breath. After the completion of a complex of exercises for hypertension, to remove stress and relax, you should shake hands and feet.

Swimming

Swimming pool - the best hypertension medicine. During the voyage the load is distributed evenly over all the body's muscles. Due to the fact that the person is active and deep breathing, there is more blood oxygen saturation, restored vascular tone. When hypertension exercises performed in water, have a calming effect on the central nervous system, reduce the negative impact of stress on the body. Hypotensive effect exerted by water treatments, can be stored for a long time.

Especially useful to do exercises for hypertension in the water for people who have excess weight - such Gymnastics helps to burn more calories and lose weight faster, which is a cause of high pressure.

What you can not do

Catching up exercise for high blood pressure, should not be allowed to load on the heart were too large. It is necessary to constantly monitor the pulse rate. Physical training in hypertension should bring only positive emotions and uplift, rather than end fatigue and pain.

Exercise therapy for hypertension should not include activities related to the sharp rises or turns heads, jerky hands. Is to abandon dynamic stretching: do not throw a foot on a gymnastic ladder, not swinging the legs, etc... Contraindications heavy lifting, walking uphill climbing or high ladder. If the rise is necessary, then it should be done slowly with breaks for rest.