A condition in which pressure rises is called hypertension (intracranial, arterial, pulmonary). Many people face it. Due to hypertension, headaches, tinnitus, dizziness occur. Possible pain in the heart. Hypertension is considered a dangerous condition, so you should immediately consult a doctor with it. The specialist will prescribe a comprehensive treatment, one of the components of which will be physical activity to eliminate the symptoms that hypertension has. Exercise on the back, legs, buttocks with proper selection will positively affect the body.
The danger of hypertension and risk factors
High blood pressure not only causes unpleasant symptoms. It generally negatively affects the body, increases the likelihood of future cardiovascular diseases. Confirmation are statistics:
- in people with hypertension, strokes are 7 times more likely to occur;
- 4 times more often diagnosed with coronary heart disease;
- vessels in the lower extremities are 2 times more likely to be affected.
If hypertension occurs, you should pay attention to yourself, to your lifestyle, because you will not be able to get rid of unpleasant symptoms if negative factors continue to affect the body. The pressure rises with overweight, sedentary lifestyle, frequent stress, smoking, excess salt in the body, diabetes mellitus, atherosclerosis.
The effect of exercise
No wonder they say that movement is life. With regular classes, the elasticity of the walls of the blood vessels increases. Physical activity helps to strengthen the heart muscle, increase its contractility, increase blood circulation, normalize blood sugar and lower cholesterol. Thanks to all this, the risk of blood clots in the blood vessels decreases.
A set of exercises for arterial hypertension is not recommended to be performed at your own discretion. You should first consult with your doctor about this issue. The specialist will help determine the level of physical activity, which is determined depending on the degree of hypertension, the condition of a sick person, the presence of other diseases.
Basic rules for doing exercises
During physical activity, observe a few rules:
- The regularity of exercise is very important. Practice at least once a day. Then set a goal - to increase the number of classes up to 3 times a day. Recommended duration of 1 lesson is 20 minutes.
- With coronary heart disease, the schedule of classes is slightly different. The recommended duration of classes is from 8 to 15 minutes, and the number of classes is at least 2 or 3 times a week.
- 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 start with a warm-up. Gradually build up the pace. By the end of your workout, reduce physical activity.
Watch your heart rate while doing exercises, because this is a very important indicator. It can be used to determine whether physical activity has a beneficial effect on the body. Experts note that the pulse should increase by about 25-30 beats by the end of classes, not exceed 120 beats per minute and return to its original values after 5 minutes of rest.
General warnings
It is forbidden to quickly and sharply increase physical activity. Even with good health, this negatively affects the body. Firstly, its functionality is reduced, fatigue and fatigue begin to be felt more quickly. Secondly, with excessive load, the heart muscle suffers. Even healthy people are forbidden exercises that do not match the capabilities of the body.
Elderly people with diseases such as atherosclerosis, cervical osteochondrosis, with extreme caution should perform exercises for arterial hypertension. Prohibited:
- bend “below the heart”;
- to perform strength exercises;
- make rotational movements with the body and head of large amplitude;
- Do exercises that provoke a sharp concussion.
Exacerbated exercise
A person never knows when his health may worsen. This can happen when exercises are performed for pulmonary hypertension, intracranial or arterial. No one is immune from dizziness, shortness of breath, the occurrence of pain in the heart. In such cases, the following actions should be taken:
- stop doing exercise;
- to sit down or lie down and wait for better health;
- take validol or nitroglycerin if the symptoms do not go away, but only intensify;
- call a doctor in case of severe deterioration of health.
Exercise in the morning after waking up: simple exercises
Do not get up abruptly after waking up. Start your day with a light charge. It activates the cardiovascular system and metabolism in the body, relieves the symptoms that manifest hypertension. Exercise, each of the following, can be performed directly in bed. Here is an example:
- Lying on your back, straighten your legs. Try to reach the edge of the bed with your toes. At the same time, stretch your arms above your head and stretch. Then relax your body and place your arms along the torso. Do this exercise 3 or 4 times.
- Do a breathing exercise. First, slowly inhale the air, sticking out your stomach. Then exhale. In this case, pull the stomach. Repeat this exercise 3 to 4 times at a slow pace. Pay attention to how the chest expands, how the abdominal muscles function.
- Lie on your stomach. Bend your arms at your elbows. Spread your legs apart. With the fingertips of one limb, rest for a few seconds on the heel of the other limb. Then repeat the exercise, swapping legs. Do 4 times with each foot. Do not hold your breath during exercise.
The stages of hypertension: important information for patients
Morning exercises are suitable for all people, but it is insufficient. A set of exercises is needed that could be performed in the daytime (therapeutic exercises). In order to choose in such a condition as hypertension, exercise, determine your lifestyle, you should pay attention to the stage of hypertension.
Characterization of the stages of hypertension| Stage of hypertension | Changes in the body |
| I stage | Functional disturbances are observed. The pressure rises periodically, but during rest or when taking medication, it easily returns to normal. |
| II stage | The pressure rises significantly. Medications do not always help reduce it to normal values. In sick people, there is a deterioration in health (for example, hypertrophy of the left ventricle of the heart). |
| III stage | High blood pressure in sick people stays steady. It rises to very high values. Patients have dystrophic changes in the internal organs, circulatory failure. There is a high probability of cerebral hemorrhage, myocardial infarction, etc. |
Physical activity for stage I hypertension
Physical therapy (physical therapy) for arterial hypertension is divided into several periods. The set of exercises in the first period includes dosed walking, frequent walks in the fresh air. You can play badminton, volleyball or tennis. A positive effect on the human body is skiing.
The first period of physiotherapy is completed in 4-6 weeks. In the second period, it is useful to do some kind of sport. A good effect gives swimming. It helps to relax muscles, improve blood circulation function. After 6-8 months, the next period in treatment begins. At this time, slightly reduce physical activity.
Physiotherapy for stage II hypertension
A wave-like course is characteristic of stage II hypertension, therefore it is not always correct to increase physical activity. In the first period, it is allowed to perform therapeutic and hygienic gymnastics, to engage in measured walking. In the next period, they continue to walk. At the same time increase the distance. Walking can be replaced by swimming or skiing. With good health, a quiet run is allowed.
If in stage II hypertension occurs, exercise, each of which should be performed with extreme caution. It is recommended to pay attention to your condition. With an increase in blood pressure, physical activity is reduced. During hypertensive crises, classes are completely abandoned. They are resumed after well-being.
Physical exercises for stage III hypertension
For stage III hypertension, various changes in the body are characteristic. In order not to harm yourself, you should consult a specialist about gymnastics. He will recommend suitable exercises that can be performed with coronary heart disease, after myocardial infarction. For example, in coronary heart disease, physical therapy may include therapeutic exercises, walking, swimming, massage. Classes are shown between exacerbations:
- with mild exacerbations, classes begin in 2-3 days;
- with severe exacerbations - after 6-8 days;
- with exacerbations of moderate severity in the elderly - after 3-4 days.
Exemplary exercises for therapeutic exercises
If there is hypertension, exercise at home is done not just one specific, but several. The classes include general developmental (for all muscle groups), breathing exercises and exercises for muscle relaxation - the first of them help improve blood circulation and lower blood pressure, and the second and third ones reduce the tone of the arteries.
Exercise Examples| Type of exercise | Description of exercises |
| General developmental exercises | Stand with your feet shoulder-width apart. Raise your hands up and hook them "into the castle." Lift up at your fingertips and stretch. Return to the original position. Perform this exercise 5 times. |
| If there is hypertension, exercise on the buttocks and legs will also be beneficial. Place your arms along your body and stand with your feet apart shoulder width apart. Start to squat. When performing the exercise, wind one arm behind the head, and hold the other on the belt. When doing it again, change the position of the limbs. Do the exercise 8 times. |
| Breathing exercises | Stand straight and spread your legs shoulder-width apart. Lower your hands. Begin the exercise by raising your arms. Arrange them as if you want to take off. Inhale slowly and deeply. Hold your breath and wave your arms 3 times. Exhale sharply. Perform this exercise 3 times. |
| If you have hypertension, exercise will be beneficial for you. Place your feet shoulder width apart. Breathe in the air. Tighten your legs and rise on your toes. Accept your original position sharply. Breathe out. |
| Relaxation exercises | Stand up straight. Tighten the muscles in the body and spread your arms to the sides. Lean forward a little. Try to reduce muscle tension in the shoulder girdle and arms. Relax the muscles in these parts of the body completely. Drop your hands and let them sway involuntarily 10 times. |
| Lie on your back, fully relax your muscles. Close your eyes and breathe slowly, rhythmically. Stay in that position for 30 seconds. |
You can perform the above exercises with intracranial hypertension, arterial, pulmonary. Examples are not the only ones. There are a huge number of simple but useful physical exercises. Of these, you can make up a set of exercises that will have a beneficial effect on the body, will help smooth out the manifestations of arterial hypertension. It is worth noting that the complex can be composed independently. However, this is not so simple. People with serious health problems are advised to contact medical physical education specialists.