Hypertension: Exercise at home

The condition at which the pressure rises is called hypertension( intracranial, arterial, pulmonary).Many people face it. Because of hypertension, there are pain in the head, tinnitus, dizziness. Pain in the heart is possible. Hypertension is considered a dangerous condition, so with it you need to immediately consult a doctor. The specialist will prescribe a comprehensive treatment, one of the components of which will be to exercise to eliminate those symptoms that have hypertension. Exercise on the back, legs, buttocks with the right selection will positively affect the body.

Risk of hypertension and risk factors

Elevated blood pressure not only causes unpleasant symptoms. It generally negatively affects the body, increases the likelihood of future cardiovascular diseases. Confirmation is the statistical data:

• in people suffering from hypertension, 7 times more often there are strokes;
• is 4 times more likely to be diagnosed with ischemic heart disease;
• is 2 times more likely to affect the vessels in the lower limbs.

If you have hypertension, you should pay attention to yourself, to your lifestyle, because you can not get rid of unpleasant symptoms if the body continues to be affected by negative factors. The pressure rises with excessive body weight, sedentary lifestyle, frequent stress, smoking, excess salt in the body, diabetes, atherosclerosis.

The effect of physical exercises

It's not for nothing that they say that movement is life. With regular exercises increases the elasticity of the walls of blood vessels. Physical activity helps strengthen the heart muscle, increase its contractility, increase blood circulation, normalize blood sugar and lower cholesterol. Due to all this, the risk of blood clots in the blood vessels is reduced.

The complex of exercises for hypertension is not recommended at its own discretion. First you should consult a doctor on this issue. The specialist will help determine the level of physical activity, which is determined depending on the degree of hypertension, the condition of the sick person, the presence of other diseases.

Basic Rules for Exercising

Observe several rules during physical activity:

1. Regular exercise is very important. First, practice at least once a day. Then set a goal - to increase the number of classes up to 3 times a day. The recommended duration of one lesson is 20 minutes.
2. In ischemic heart disease, the schedule is slightly different. The recommended duration of the lessons is from 8 to 15 minutes, and the number of lessons is at least 2 or 3 times a week.
3. If there is hypertension, exercise on the back, buttocks, legs and other parts of the body do after meals( after 1.5-2 hours).Classes begin with a warm-up. Gradually increase the tempo. At the end of the workout, reduce physical activity.

During the exercise, watch your pulse, because this is a very important indicator. On it you can determine whether the physical load is beneficial to the body. Experts note that the pulse should by the end of the session increase by about 25-30 beats, do not exceed 120 beats per minute and return to the initial values ​​after 5 minutes of rest.

General cautions

It is forbidden to quickly and dramatically increase physical activity. Even with good health, this has a negative effect on the body. First, its functional capabilities decrease, fatigue and fatigue begin to feel faster. Secondly, with excessive strain, the heart muscle suffers. Even healthy people are forbidden exercises that do not correspond to the capabilities of the body.

Elderly people with such diseases as atherosclerosis, cervical osteochondrosis, with special care you need to perform exercises with arterial hypertension. Forbidden:

• to bend "below the heart";
• perform strength exercises;
• make rotational movements by the body and head of large amplitude;
• do exercises that provoke a sharp concussion of the body.

Deterioration of well-being during exercises

A person never knows when his state of health can get worse. This can happen when exercises are performed with pulmonary hypertension, intracranial or arterial hypertension. Nobody is immune from dizziness, dyspnea, the occurrence of pain in the heart. In such cases, the following actions should be taken:

• to stop exercising;
• sit down or lie down and wait for better health;
• take validol or nitroglycerin if the symptoms do not go away, but only intensified;
• call a doctor if the condition worsens.

Charge in the morning after waking up: simple exercises

Do not get up off the bed after waking up. Start your day with an easy charge. It activates the work of the cardiovascular system and metabolism in the body, relieves the symptoms that manifest hypertension. Exercise, each of the following, can be done right in bed. Here is an example:

1. Lying on your back, straighten your legs. Try to reach the edge of the bed with your toes. At the same time, extend your arms over your head and stretch. Then relax your body and place your arms along the trunk. Do this exercise 3 or 4 times.
2. Do a breathing exercise. First, slowly inhale the air, sticking out your stomach. Then exhale. In this case, pull in the stomach. Repeat this exercise 3 to 4 times at a slow pace. Pay attention to how the thorax breaks down, how the abdominal muscles function.
3. Lie on your stomach. Hands bend at the elbows. Legs spread apart. With the fingertips of one limb, rest for a few seconds on the heel of the other limb. Then repeat the exercise by changing your legs in places. With each foot, make 4 times. Breathing during exercise do not delay.

Stages of hypertension: important information for

patients Morning gymnastics is suitable for all people, but it is inadequate. A set of exercises is needed that could be performed during the day( therapeutic gymnastics).In order to choose in such a state as hypertension, exercise, determine your lifestyle, you should pay attention to the stage of hypertension.

Characteristics of stages of hypertension

Stage of hypertension	Changes in the body
I stage	Functional disorders are observed. The pressure rises periodically, but during rest or with the use of medicines it easily comes to normal.
II stage	The pressure rises significantly. Medications do not always help to reduce it to normal values. In ill people, there is a deterioration in health( eg, left ventricular hypertrophy of the heart).
III stage	Elevated blood pressure in patients is steadily maintained. It rises to very high values. In patients, dystrophic changes in the internal organs, circulatory insufficiency are observed. High probability of cerebral hemorrhage, myocardial infarction, etc.

Physical activity for stage I of hypertension

For several periods, the medical-physical culture( LFK) is divided into arterial hypertension. The complex of exercises in the first period includes dosed walking, frequent walks in the fresh air. You can play badminton, volleyball or tennis. Positively, the human body is affected by walking on skis.

The first period of medical-physical culture is completed in 4-6 weeks. In the second period it is useful to do some sports. A good effect gives swimming. It helps to relax the muscles, improve the function of blood circulation. After 6-8 months begin the next period in treatment. At this time, a little reduce physical activity.

Therapeutic and physical culture for stage II of hypertension

For the II stage of hypertension is characterized by a wavy current, therefore it is not always right to increase physical activity. In the first period it is allowed to perform therapeutic and hygienic gymnastics, to engage in dosed walking. In the next period they continue to do walking. This increases the distance. Walking can be replaced by swimming or skiing. With good health, quiet running is allowed.

If in the II stage there is hypertension, exercise, each, should be performed with extreme caution. It is recommended that you pay attention to your condition. With increased blood pressure, physical activity is reduced. During hypertensive crises from the classroom completely refuse. They resume after feeling better.

Physical training for stage III of hypertension

For the third stage of hypertension, various changes in the body are characteristic. In order not to harm yourself, you should consult about gymnastics with a specialist. He will recommend suitable exercises that can be performed with ischemic heart disease after myocardial infarction. For example, with ischemic heart disease, medical and physical culture can include therapeutic gymnastics, walking, swimming, and massage. Classes are shown in the period between exacerbations:

• with mild exacerbations to the sessions begin 2-3 days later;
• in severe exacerbations - after 6-8 days;
• for exacerbations of moderate severity in elderly people - after 3-4 days.

Exemplary exercises for therapeutic gymnastics

If there is hypertension, exercise at home does not just one specific, but several. In the classes include general development( for all muscle groups), breathing exercises and exercises for muscle relaxation - the first of them contribute to improving blood circulation and lowering blood pressure, while the second and third reduce the tone of the arteries.

Examples of physical exercises

Type of exercises	Description of exercises
General development exercises	Stand with your legs apart shoulder width apart. Raise your hands and clasp them "into the castle."Lift up on your fingertips and stretch. Return to the original position. Do this exercise 5 times.
If there is hypertension, the exercise on the buttocks and legs will also be helpful. Place your arms along the body and stand with your legs apart shoulder width apart. Start squatting. When doing the exercise, put one hand behind your head, and hold the other hand on your waist. Repeat the procedure to change the position of the limbs. Do the exercise 8 times.
Breathing Exercises	Stand up straight and spread your legs to the width of your shoulders. Put your hands down. Begin the exercise with lifting hands. Arrange them as if you want to fly. Slowly and deeply inhale. Hold your breath and wiggle your hands 3 times. Dramatically exhale. Do this exercise 3 times.
If you have hypertension, the exercise will be useful for you. Place your feet shoulder width apart. Breathe in the air. Tighten your legs and climb on your fingers. Take the initial position sharply. Exhale.
Relaxation exercises	Stand up straight. Tighten the muscles in the body and spread arms outwards. A little lean forward. Try to reduce muscle tension in the shoulder girdle and hands. Completely relax the muscles in these parts of the body."Drop your hands" and let them swing involuntarily 10 times.
Lie on your back, completely relax your muscles. Close your eyes and breathe slowly, rhythmically. You are in this position for 30 seconds.

You can perform the above exercises with intracranial hypertension, arterial, pulmonary. Examples are not unique. There is a huge number of simple but useful physical exercises. Of these, you can make a set of exercises that will have a beneficial effect on the body, help smooth out the manifestations of hypertension. It is worth noting that the complex can be compiled independently. However, this is not so simple. People who have serious health problems are advised to contact specialists in curative physical culture.