越来越活跃 to Control 高血压
Exercise can help you manage blood pressure 和 more.
Physical activity not only can help control 高血压, also known as hypertension. 它还可以帮助你控制体重，增强心脏功能，降低压力水平. 健康的体重、强健的心脏和健康的情绪对血压都有好处.
Take charge of your activity level.
管理你的健康可能是你做过的最好的决定之一. 即使是适度的运动，如快走，如果经常做也是有益的.
Being inactive is bad for your health.
不运动的人患心脏病和某些癌症等健康问题的风险更高. Regular physical activity helps to lower blood pressure, 控制体重 和 减轻压力.
Use these guidelines for physical activity:
- 至少得到:
- 150 minutes per week of moderate-intensity aerobic activity or
- 75 minutes per week of vigorous aerobic activity or
- Combination of both, preferably spread throughout the week
- 每周至少进行两天中强度到高强度的肌肉强化运动(如阻力或举重).
- 少坐一会儿. Light-intensity activity can offset some risks of being sedentary.
- 每周至少运动300分钟(5小时)会获得更多的好处.
- Increase amount 和 intensity gradually over time.
Don’t be afraid to get active.
- 如果你最近不活跃，或者你正在开始一项新的活动或锻炼计划, 开始逐渐.
- If you have cardiovascular disease or any other pre-existing condition, check with your health care professional.
- 慢慢地从你喜欢的事情开始，比如散步或骑自行车.
- 科学证据表明，体育活动对几乎所有人都是安全的. The health benefits of physical activity far outweigh the risks.
在增加活动量之前，我需要咨询我的医疗保健专业人员吗?
健康的成年人在进行体力活动之前通常不需要咨询健康保健专业人员. 患有慢性病或其他疾病(如怀孕)的成年人应该与他们的医疗保健专业人员交谈，以确定他们的病情是否限制了他们进行常规体育活动的能力.
找到你喜欢的东西.
If you love the outdoors, combine it with exercise. Enjoy the scenery while you walk or jog. 如果你喜欢有声读物，那就一边听一边使用椭圆机.
These activities are especially good for you when done regularly:
- Brisk walking, hiking or stair-climbing
- Jogging, running, bicycling, rowing or swimming
- Fitness classes at your level
- Activities such as team sports, a dance class or fitness games
你不需要加入健身房或购买健身器材来参加体育活动. 这些低成本或免费的社区资源可以提供安全的锻炼场所:
- 基督教青年会
- Community centers or senior centers
- Parks 和 recreation departments
- 宗教团体
混合一下! Adding variety to your workout is good for you.
A variety of activities helps you stay interested 和 motivated. 当你将力量和柔韧性纳入目标时，你可以降低受伤的风险. 试一试:
- 权重
- 阻力带
- 瑜伽
- 伸展运动
这可以让你多年保持良好的心脏健康水平.
Know what 'moderate' means for you.
如果你一开始就受伤了，你可能不太可能保持你的活动水平. Focus on doing something that gets your 心率 达到中等水平. 如果你运动的沙巴足球体育平台更长或强度更大，你可能会受益更多. 但是不要过度. 过多的运动会让你肌肉酸痛，增加受伤的风险.
社交化.
Consider walking with a neighbor, friend or spouse. 接受锻炼挑战. Connecting with others can keep you focused 和 motivated to walk more.
When setting goals, it’s important to build in rewards. But you don’t have to spend money. 你可以看一场电影，读一本书，或者和家人或朋友度过一个游戏之夜.
热身和降温.
运动前热身，运动后降温，有助于心脏逐渐从休息到活动再到运动. You can also lower your risk of injury or soreness.
- 你的热身应该持续几分钟，让你的心率和呼吸在更激烈的活动之前慢慢增加.
- Making time for a cooldown is also important. 如果你停止运动太快，你的血压会急剧下降. This can be dangerous 和 can cause muscle cramping.
- 在日常生活中加入一些放松的瑜伽姿势也会增加你的柔韧性.
练习呼吸控制.
确保你在热身、锻炼和放松的过程中有规律地呼吸. Holding your breath can raise blood pressure 和 cause muscle cramping. Regular, deep breathing can also help relax you.
Is there a simple test for moderate physical activity?
Use this “conversational pace” test to see if you’re working hard enough.
- 如果你可以轻松地进行完整的对话并同时执行活动, you probably aren't working hard enough.
- 如果你能唱歌并保持你的努力水平，你可能还不够努力.
- If you can speak brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
- 如果你很快上气不接下气，或者简短的句子让你感到紧张, you're probably working too hard, especially if you have to stop 和 catch your breath.
How do I calculate my exercise 心率?
为了计算你的目标训练心率，你需要知道你的静息心率. 静息心率是指心脏在休息时每分钟跳动的次数. 发现你的静息心率的最佳沙巴足球体育平台是在早上睡个好觉之后和起床之前. Typically, an adult’s resting 心率 is 60-100 beats per minute. However, for people who are physically fit, it may be lower. Also, resting 心率 usually rises with age.
- The best places to find your pulse are the wrists, 肘部内侧, side of your neck or top of your foot.
- To get the most accurate reading, 把你的手指放在脉搏上，数一数60秒内跳动的次数.
How much do I need to exert myself?
一旦你知道了你的静息心率，你就可以确定你的目标训练心率. 目标心率可以让你衡量你最初的健康水平，并监控你在健身计划中的进展. 你可以在运动时测量脉搏，保持在最大心率的50%到85%. 这个范围叫做你的 目标心率.
Use fitness trackers 和 health apps for heart health
健康应用和可穿戴健身追踪器可以帮助你设定具体的目标. It’s also motivating to see your progress.
A note about hot tubs 和 saunas
如果血压得到控制，高血压患者应该能够忍受桑拿. 如果你有高血压，对热水浴缸和桑拿浴有任何顾虑, ask your health care professional for advice.
Heat from hot tubs 和 saunas cause blood vessels to widen. 这是血管扩张. Vasodilation also happens during normal activities such as a brisk walk.
- If your health care professional has told you to avoid moderate exercise, you should be careful using hot tubs 和 saunas.
- 高血压患者不应该在冷水和热水浴缸或桑拿之间来回移动. This could cause an increase in blood pressure.
- Drinking alcohol 和 using a sauna isn't a good combination. 不要把两者混在一起.
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