Fitness wellness. The most effective exercises for hypertension

What workouts will help reduce blood pressure?

To begin with, it must be said that not all physical activity will help normalize blood pressure. Some really useful types of training and exercises for hypertension include:

• walking,
• Nordic walking,
• easy jogging,
• swimming and water aerobics,
• some yoga asanas,
• low intensity aerobics,
• bicycle rides,
• skiing,
• breathing exercises,
• therapeutic exercises.

With their help, you can not only normalize your blood pressure (BP), but also avoid similar problems in the future. However, this is relevant only with a slight increase in blood pressure and stage 1 hypertension. You can read more about the classification of hypertension in this article.

For experienced hypertensive patients, there are special breathing techniques and physical therapy (PT). We will talk about them further.

Features of training

In case of hypertension, professional sports are contraindicated. High loads accelerate blood flow, thereby increasing tension in the muscles of the heart and vascular walls. Training takes place under the supervision of a doctor with a gradual increase in intensity. In the future, patients can withstand significant loads without harm to health. Classes are also recommended for patients who are on bed rest: they promote a quick return to their normal lifestyle. Depending on the stage of the disease and other factors, training may include the following steps:

• general developmental and strengthening exercises for all muscle groups;
• stretching and relaxation;
• respiratory complexes to improve blood supply and gas exchange in cells.

Some exercises are contraindicated in all patients with hypertension. Such exercises include all types of strength loads, rhythmic gymnastics, lifting to heights (including with your own weight), as well as exercises at uncomfortable temperatures. And you should also take into account your general well-being and give your body proper rest as needed.

Mild hypertension is not a reason to give up active sports and recreation

What are the benefits of exercise for hypertension?

Correct and regular exercise therapy for hypertension contributes to:

• increasing the tone and endurance of the cardiovascular system;
• normalization of blood circulation and prevention of atherosclerosis;
• reduction or removal of painful symptoms (heaviness and pain in the head, tinnitus, chest tightness, etc.);
• oxygen saturation of organs, which is very important for the prevention of stroke and heart attack;
• prevention of respiratory system diseases;
• relieving psychological stress, improving mood;
• normalization of sleep;
• improving performance.

What is hypertension

A regular increase in blood pressure to 140/90 or above is called hypertension or essential hypertension. It can be either an independent disease or a symptom of other diseases. Accompanied by weakness, headaches, dizziness. It is a condition of unknown etiology, typical for overweight people suffering from impaired renal function, having problems with the thyroid gland, and for patients with metabolic disorders. Serious complications of hypertension can include heart attack or stroke.

Breathing to lower blood pressure

Drug treatment of the disease begins in the later stages of hypertension. At the beginning of the development of the disease, the doctor prescribes non-drug methods to combat its symptoms - diet, breathing exercises. Breathing exercises strengthen the cardiovascular system and relieve nervous tension. Deep breathing reduces the load on the heart, is an effective means of combating arrhythmia, and leads to calming the nervous system and relaxation. Systematic breathing exercises normalize blood pressure and produce a general healing effect.

How to reduce blood pressure with breathing

Several sets of breathing techniques and exercises, special breathing methods have been developed, the regular implementation of which helps reduce blood pressure in hypertension. Performing breathing exercises is based on alternating inhalations and exhalations of different durations, alternating with breath holds. Depending on the method, the exercises are performed in a lying or sitting position, preceded by a special self-massage. They can be performed as a prophylaxis against increased blood pressure, for example, before an event accompanied by nervous tension.

Who is contraindicated for therapeutic exercises for hypertension?

It is strictly forbidden to perform even the simplest exercises for hypertension in the following cases:

• during attacks of angina pectoris;
• with severe arrhythmia;
• immediately after the onset of a hypertensive crisis;
• with pressure readings of 200/110 and above.

It is recommended to stop training immediately if the following symptoms appear:

• accelerated heartbeat;
• dizziness;
• attacks of nausea;
• discomfort in the chest area;
• tinnitus;
• the appearance of black dots, circles and other visual abnormalities before the eyes;
• numbness of the limbs, neck, face;
• severe shortness of breath.

In any case, you can start such activities only after preliminary consultation with your doctor.

Indications for performing exercises

Breathing exercises according to Strelnikova are recommended for many diseases, including:

• chronic depression, stuttering;
• neurotic conditions, myopia;
• inflammatory processes in the bronchi, lungs, and skin;
• COPD, bronchial asthma;
• acute and chronic vasomotor rhinitis;
• ARVI, various allergies;
• heart pathologies, tuberculosis;
• VSD, past heart attack, stroke;
• arrhythmias, cephalgia, epilepsy;
• diseases of the musculoskeletal system;
• pathologies of the endocrine department;
• impotence, pregnancy, obesity.

Gymnastic exercises help:

• get rid of stoop, reduce the load on the spine;
• increase the flexibility and plasticity of the body;
• restore nasal breathing, stop the decline in visual acuity;
• normalize the sense of smell and the functioning of the genitourinary system;
• get rid of enuresis, stabilize the menstrual cycle.

Regular performance of the respiratory complex normalizes sexual function and improves the course of the postoperative period.

What exercises should you not do if you have hypertension?

There are a number of exercises that a person diagnosed with chronic hypertension should forget about until better times. Here is their list:

• any strength exercises with weights;
• static (in which you need to remain in a motionless position for a long time, tensing your muscles);
• performed at an accelerated pace;
• in which it is necessary to do deep bends, as well as excessively load the cervical spine;
• in which it is necessary to throw back the head strongly or raise the legs above its level;
• in which it is necessary to make sudden movements (jumping, quick squats, throwing a projectile, etc.);
• sprint running;
• climbing stairs;
• climbing a rope.

Breathing instead of drugs

Quite a lot of breathing techniques for normalizing blood pressure are known today, but Dr. Shishonin decided to focus his attention on the Buteyko method and the Samozdrav device, which helps to establish proper breathing. The action of the simulator is based on the same physiological effect.

Main pros and cons of the method

At the initial stages of performing Buteyko gymnastics, undesirable reactions may occur, which will disappear after some time:

• rapid breathing;
• fear;
• exacerbation of the disease;
• refusal to perform gymnastics;
• decreased appetite;
• the appearance of pain;
• dizziness;
• nausea;
• prostration;
• feeling of lack of air.

Despite the discomfort when performing gymnastics, it cannot be stopped.
If you do the exercises regularly, all the above symptoms will completely disappear. Note.
If every activity the patient does is accompanied by poor health, it is better for him to consult a doctor. The main advantages of the method include the following:

• high efficiency;
• safe treatment of many pathologies without the use of drugs;
• availability;
• the therapeutic effect of the technique can be observed after the first few sessions;
• exercises can be performed anywhere;
• Buteyko breathing methods can be combined with other treatment methods;
• gymnastics does not require much effort or special training;
• ease of implementation;
• a minimum amount of time is spent on performing gymnastics;
• active life expectancy increases;
• strengthens immunity and emotional state;
• the method gives a fairly lasting effect;
• mental and physical activity increases.

Important!

When performing Buteyko gymnastics, you should not be afraid of the sensation of lack of air that occurs during pauses. It should be noted that this is a normal and temporary reaction of the body.

Recommendations for performing gymnastics for hypertension

When conducting this type of exercise, it is very important to adhere to the following rules:

1. Therapeutic training sessions should last no longer than 15–20 minutes. Performed for preventive purposes – from 40 to 60 minutes. However, in any case, it is better to start with short sessions.
2. It is better to alternate breathing exercises with physical exercises.
3. All exercises for hypertension should be performed in a smooth rhythm, without straining the muscles more than necessary.
4. The increase in load should occur gradually.
5. You need to train regularly (ideally every other day).
6. Try to put less stress on your upper body (especially the neck and shoulder area). But extra work won’t hurt your legs.
7. It’s better to start with the simplest elements, and as you become more trained and feel normal, you can complicate the training with exercises with your own weight (squats, incline push-ups, lunges, etc.).
8. For hypertension stages 2 and 3, exercise therapy is allowed only in a lying or sitting position

Contraindications to classes

Doctors do not recommend getting carried away with doing breathing exercises according to Strelnikova:

• with high blood pressure – above 150/90 units;
• low blood pressure – less than 90/60 units;
• high (more than 13 mmol/l) and low (less than 3.9 mmol/l) blood glucose levels;
• recent bleeding - regardless of its location;
• injuries of the upper half of the body;
• elevated temperature - more than 37.5 degrees;
• uncompensated thyrotoxicosis.

Most of these contraindications relate to temporary conditions, after the disappearance of which you can undergo treatment. When performing Strelnikova exercises, individual groups of patients must adhere to the following rules:

• in case of regular falls (disruption of the vestibular apparatus), you need to do gymnastics with extreme caution;
• radiculopathy of the spine in the cervical and thoracic region, the amplitude and sharpness of movements should be limited.

Similar requirements are imposed for patients with elevated intraocular and intracranial pressure. Doctors advise consulting a local therapist before starting breathing exercises.

A set of basic exercises for the treatment of hypertension

First, let's look at a standard set of exercises for hypertension. Many of them can be done right in bed.

1. Lie on your back and spread your arms to the sides. Bend your knees and tilt them first to the right, then to the left while turning your head in the opposite direction. Perform the described line of actions 4–6 times.
2. Another simple exercise for hypertension that can be done without getting out of bed. Starting position: lying on your back, arms extended along the body. As you inhale, bend your right leg at the knee with a smooth sliding movement, then as you exhale, without lifting it from the surface of the bed, return it to its original position. Repeat 4-6 times on each leg.
3. Without changing the starting position, bend both legs at the knees. As you inhale, raise your right hand and as you exhale, stretch it towards your left knee. Then vice versa. There is no need to lift your entire body - just your head and shoulders. Repeat 5 times on each side.
4. If hypertension has not sentenced you to bed rest, move to a chair. We take a standard sitting position, placing our palms on our knees. As you inhale, spread your elbows to the sides and as you exhale, bend forward. Return to the starting position and repeat the exercise 5 times.
5. Sitting on a chair, clasp your right knee with your hands and, while inhaling, slowly pull it towards your chest. Then, as you exhale, gently lower it to the starting position and repeat the same with your left knee. Perform 4-6 times on each leg.
6. Without getting up from your chair, extend your arms along your body. As you inhale, raise your right shoulder while lowering your left. As you exhale, return to the starting position and repeat the same in reverse order. Number of repetitions: 4-6 on each side.

If you perform even 2-3 of the listed exercises correctly, you will definitely feel relief.

Buteyko technique

In the mid-twentieth century, the famous scientist K.P. Buteyko stated that people have forgotten how to breathe the way the body needs. His technique is based on shallow breathing and restoring the balance of air and carbon dioxide.

In his works, Buteyko was able to prove that the development of many diseases, especially chronic ones, depends on the degree of breathing depth. Due to the too rapid release of carbon dioxide, spasms occur in the gallbladder, gastrointestinal tract, brain and bronchi. This phenomenon leads to a deterioration in the supply of oxygen to the body’s tissues.

For hypertension, Buteyko gymnastics shows good results if you practice regularly and follow these rules:

• Breathing training should take place at the same time, for 2-3 months.
• Hypertensive patients will have to lead a healthy lifestyle. It includes proper nutrition, adherence to sleep patterns, and giving up bad habits.
• Medication intake during exercise will need to be gradually reduced, focusing on blood pressure readings.

K.P. Buteyko tried to create the simplest and most effective method for implementation. It may be difficult for some people at first, but gradually the body will get used to these exercises. Its essence lies in small inhalations (2-3 seconds) and slightly longer exhalations (3-4 seconds). There should be a short break between them (4 seconds), and you need to breathe only through your nose. The air will not flow deeply, so the concentration of carbon dioxide will begin to increase. You can understand that the exercise is being performed correctly by making sure that the chest and stomach do not rise during inhalation.

Therapeutic gymnastics for hypertension, created by K. P. Buteyko, has the following technique:

• While sitting on a chair, raise your gaze above head level.
• Without straining the diaphragm (the muscle that separates the chest and abdominal cavity), begin to breathe shallowly.
• Maintain the given rhythm for 15 minutes. If this is difficult to do, then for beginners a slight increase in inhalation is allowed to stabilize breathing.
• When performed correctly, a person will begin to feel warmth in the body and a strong desire to take an extra breath. The latter must be fought.
• You need to finish the lesson with a gradual increase in the depth of inspiration.

Initially, you should ask your doctor about whether you can do this exercise. Each person has their own individual characteristics of the body, so it is better to be safe. If no contraindications are identified, then at first you can do it, starting with 5-10 minutes, gradually increasing the time.

Breathing exercises for hypertension

Exercising with high blood pressure in older people can be fraught with various complications. In addition, in old age, as a rule, joint mobility leaves much to be desired. In such a case, we have selected several simple breathing techniques that will help normalize blood pressure without much effort.

1. This exercise for hypertension can be done standing or sitting. It is performed in several stages:

• place your hands on your stomach and begin to slowly “inflate” it, taking a long breath;
• through the nose, draw in air through the chest, slightly moving it forward;
• hold your breath for 5–7 seconds;
• slowly release air through your nose, first (relatively) from the stomach, and then from the lungs;
• after pumping out the air, hold your breath for another 8-10 seconds;
• rest for 1–1.5 minutes, restoring your breathing, and repeat the exercise 2 more times.

1. The following exercise for hypertension is performed according to a similar principle, but with a number of differences. Firstly, there is no need to hold your breath after taking in air. Secondly, the exhalation should be very long (2 times longer than the inhalation). And thirdly, breathing cycles are performed one after another, without breaks.
2. This exercise is also carried out in stages:

• press the tip of your tongue to the roof of your mouth and take a deep breath through your nose, “pumping” air first into your stomach, then into your chest;
• at the peak of inhalation, bring your shoulder blades together, as if spreading your wings;
• hold your breath for 5–7 seconds;
• slowly pump out the air first from the stomach, then from the lungs;
• at the peak of exhalation, lower your chin to your chest, bend your back and hold your breath for another 20–40 seconds;
• rest for 1 minute and repeat the exercise again.

Not with the chest, but with the stomach

When starting an exercise, you need to imagine as clearly as possible what is happening inside the body. No matter what skeptics say, a lot really depends on how well a person visualizes the processes in the body. First of all, you need to imagine that the body breathes not through the lungs, not through the chest, but through the stomach.

When the process goes correctly, the stomach inflates with each new breath. When exhaling, it is accordingly deflated. After which the cycle repeats. Based on the specific sensations, this is called abdominal breathing. It is important to understand here that this name is rather conventional, but it describes what is happening perfectly.

While continuing to breathe from the stomach, you need to make sure that the chest does not expand too much. It is necessary to monitor the process and, if possible, not allow the lungs, as happens during normal breathing, to become significantly wider due to each inhalation. On the contrary, it is necessary:

• calm, relax the chest, as well as the shoulders;
• try to balance the nervous system;
• Place your hands together, just below your navel.

This exercise has proven its effectiveness over centuries. It continues to be actively used in wushu today, so there is no doubt about its effectiveness.

Having already assumed this position, you should begin to breathe - measuredly, deeply, imagining the process of energy movement. It is important to inhale air into the stomach, clearly feeling it. Of course, in fact, the air does not go into the stomach - it goes into the lungs, because they are responsible for the process of oxygen absorption.

However, you need to imagine, visualize it exactly in this way, as if air were going into your stomach. Due to this, the diaphragm is turned on, which is usually practically not used. After this, the bottom of the lungs begins to stretch, which is also not used under normal conditions. It is not difficult to feel the obvious benefits, because at this time the lungs will absorb an additional amount of oxygen.

What happens to this oxygen? After being absorbed by the lungs, it travels to the brain. This is the real meaning of abdominal breathing. So, as is easy to see, the goal set by such practice is quite specific, simple and understandable, without any “secret meaning.”

Strelnikova’s gymnastics for hypertension

One of the classic methods of combating high blood pressure is breathing exercises, created by the Soviet opera singer and vocal teacher A. N. Strelnikova. Here are some useful exercises for hypertension from this complex.

Head turns

This is a very good exercise for the neck against hypertension. However, it is contraindicated for people with cervical osteochondrosis and other similar disorders. As you inhale, sharply turn your head alternately to the right and left, without long pauses in each position. Exhale through the mouth. After completing 8–10 repetitions, rest for a few seconds. The total number of approaches can reach 10–12.

Ears

This exercise is performed similarly to the previous one, with the only difference that the head should not be turned, but tilted alternately to the right and left shoulder. With each movement, take a deep breath through your nose, then exhale through your mouth. Repeat 8–10 times in 10–12 approaches with breaks.

Hug yourself

We stand up straight, placing our arms bent at the elbows at chest level. As we inhale, we quickly hug ourselves, and as we exhale, we relax. It is very important that at the moment of hugging, the arms do not cross, but are parallel to each other. Repeat 8-10 times.

Cat before jumping

We stand up straight, bring our feet together (but do not touch each other), stretch our arms along the body. While inhaling, we squat sharply, but not low, and at the same time slightly turn our body to the right. We bend our arms at the elbows, clench our palms into fists. Imagine yourself as a cat, grouped up to rush after a careless mouse.

After this, we exhale slowly and smoothly straighten up. Repeat 8 times on each side.

Water pumping Another fairly effective exercise for hypertension. The starting position remains unchanged. As you inhale, we bend forward quickly, rounding your back. There is no need to strain your arms, shoulders and neck. As you exhale, smoothly straighten up. Repeat 10 times in 2-3 approaches with breaks.

Treatment using the Bubnovsky method

Exercises using the Bubnovsky method allow people to avoid serious problems associated with hypertension. Long-term exposure to the disease has a negative impact on the cardiovascular system, often leading to heart attacks and strokes.

If you regularly practice according to Bubnovsky, you can avoid problems with blood circulation and firmly stabilize blood pressure.

Typically, breathing exercises invented by Bubnovsky are used before completing the main program, or in order to learn how to breathe correctly. However, they are also effective in treating hypertension. You can see their technique below:

• Sitting on your knees with your back straight, you need to rise, taking a deep breath, and as you exhale, slowly return to the starting position. Having actually descended to the base position, you should suddenly release the air from yourself. At this moment, the muscles, including the heart, relax.
• To cleanse the body, you need to take a deep breath and at the same time clench your lips tightly. Keeping your cheeks tense, as you exhale you should try to make the sound “pf”, while your stomach should gradually retract towards the spine. The final result will depend on the frequency of air release and the degree of tension.

Basically, such exercises are used as preparation for joint gymnastics, but they have a good effect on the body as a whole, so even hypertensive patients can use them. To eliminate undesirable consequences, it is better to consult a specialist before performing the complex.

Breathing correctly is important not only for a full workout, but also for normalizing blood pressure and blood circulation in general. If you learn techniques that include breathing exercises, you can reduce the amount of medications you take for hypertension and improve your overall standing. To do this, it will be enough to spend 10-15 minutes studying every day.

Exercise therapy for hypertension: a set of exercises with a stick

To perform such gymnastics for hypertension, ideally you need a special weighted fitness stick weighing 1–2 kg. However, in the absence of one, any available tool with a length of 0.9 to 1.5 meters (for example, a mop) will do.

1. We stand straight, feet shoulder-width apart. We hold the stick with a regular grip with our arms extended downwards. As you inhale, lift the projectile up and at the same time move your right leg back. As you exhale, we return to the starting position. The next stage is that, in parallel with lifting the stick, we move our right leg to the side and slightly tilt our torso in the same direction. At the third stage, we twist the torso alternately to the right and to the left. Each of these elements is done 4 times in 2 approaches on each leg/side.
2. We do not change the starting position, but the projectile should not touch the hips. As you inhale, raise your right knee, touching it to the stick, and as you exhale, lower it. Then we repeat the same actions with the second leg. We perform 5 repetitions on each leg in 2 approaches.
3. To perform this exercise with hypertension, the stick must be placed behind your back and taken with a reverse grip (thumb up) a little further from the edges. As you inhale, we rise on our toes and at the same time move our arms with the projectile back. As you exhale, we return to the starting position. Repeat 5-6 times in 2 approaches.
4. We place the stick vertically in front of us and place both palms on it, one on top of the other. As you inhale, we rise up on your toes, as you exhale, we lower ourselves back down and perform a squat at half the amplitude, spreading our knees to the sides. Repeat 5-8 times in 2 approaches.

Hypertension: let’s hit physical inactivity and give ourselves youth

The man ran after the departing bus - his heart pounded. The very first thought: “I can’t run anymore. “I went up the stairs to the fifth floor - there was noise in my ears, shortness of breath, pressure. “So old age has come. “No, it’s not old age, it’s physical inactivity—lack of movement. It's time to start exercising!

There is no need to worry: physical activity will not bring any harm, only benefit! The main thing is patience, perseverance and a gradual increase in load. For example, for older people, it is best to start with walking. Walking for half an hour before lunch and before bed is both pleasant and beneficial. Especially for people with high blood pressure!

It is movement that maintains cardiovascular health. The scheme is simple: when moving, energy metabolism improves and oxygen saturation of tissues increases. As a result, the heart begins to work in “economy mode,” which in turn helps lower blood pressure. Regular physical exercise strengthens the circulatory system and reduces blood pressure by about 5 mmHg. The figure, of course, is not so great, but it is quite enough to prevent heart attack and stroke! By the way, exercise also helps normalize cholesterol levels and stimulate metabolic processes - so this is a wonderful preventive measure for atherosclerosis.

The optimal training regimen is at least 3 times a week (preferably 4-5). Duration: 30-45 minutes. In this case, we are not talking about exhausting physical exercises, but only about habitual loads. Walking, regular morning exercises, swimming, cycling, skiing, running, gardening - choose what is closer and more convenient for you, what brings pleasure, a feeling of muscular joy.

For example, I love doing exercises in bed. First - light self-massage. Using my fingers, like a comb, I massage the scalp, gently smooth my forehead from the bridge of my nose to my temples, gently press and rub my temples. The next technique is “washing”: circular movements from the corners of the lips, along the cheekbones and to the chin. Then I lightly pat my cheeks and carefully massage my ears.

The ears are a real concentration of bioactive (acupuncture) points associated with a variety of organs. Therefore, “twisting” your ears is very useful! Especially in the morning - it helps wonderfully to wake up and activate all the healthy processes of the body. By the way, in case of hypertension, special attention should be paid to the upper third of the posterior surface of the auricle. If you regularly massage the upper part of the ears every morning for at least a minute, you will greatly help restore the energy flow in this area, and therefore normalize the pressure.

Your ears are already burning, which means it’s time to start massaging your hands. First, I rub my hands from the hand to the collarbone and back, and then each finger separately. For what? Because there are the same huge number of bioactive points on the fingers as on the ears. There are also points here that help with pain in the heart (these are points corresponding to the heart) - on the middle phalanx of each finger, just below its middle.

For heart disease, I recommend the simplest reflexology to everyone: intensively massage each finger in turn for at least a minute, pressing forcefully on the points corresponding to the heart (just below the middle of the finger, on the inside of the palm). Intermittent pressure works best (press and release, press and release). The massage should be sensitive, even a little painful - this is the only way to effectively restore the disrupted energy flow in this area,

We're done with the hands, it's time to massage the feet. I rub my legs one at a time, pulling them towards my stomach. First, the right one: I massage the thigh, rub the lower leg and pay special attention to the foot and toes (there are also many bioactive points on the foot!). Then the left one - in the same order, and finally, I pull up both legs at the same time, pressing them with my hands to my stomach as far as possible. This scheme - alternately pulling the right, left leg and both legs to the stomach at the same time - is the best way to activate the intestines (I recommend it to anyone who suffers from constipation!).

Now you can roll over onto your stomach, get on all fours and stretch with feeling. Surely everyone knows this famous exercise - “cat-dog”, so there is no point in describing it. Have you seen how cats stretch? This is exactly how you need to perform this exercise, and with the same feeling. There is simply no better stretching exercise for your back and paws (that is, sorry, arms and legs!). If you do it correctly, you should have the feeling that all the muscles, all the cells of your body are being stretched. This is a very pleasant feeling!

That's it, the charging is over, you can get out of bed. I don’t know about you, but I always get up on the right foot in order to get ready for a wonderful, successful day in the morning. Now is the time to go to the bath, wash and rub yourself with a massage washcloth (or a hard towel): from the heels to the shoulder blades, and from the shoulders to the bottom of the buttocks. By the way, such rubbing is especially useful for hypertension - they help strengthen capillary blood circulation. As a result, the speed of metabolic processes increases, the blood is purified, purified and better saturated with oxygen faster, which means the load on the heart is reduced and the pressure decreases.

Despite the long description, all this simple exercise takes no more than ten to fifteen minutes, and fills you with energy and joy for the whole day!

The only warning is for people whose hypertension has reached the second or third stage. It is better for you to consult a doctor: he will help you choose the optimal load for you. In case of severe hypertension, the doctor may recommend a specially selected complex of physical therapy, and before starting classes, refer you for an ECG (electrocardiogram).

However, independent studies are also possible. The main thing is that the load is not excessive - this can sharply increase systolic pressure. So don't try to break records right away. Start small and gradually increase the load little by little to 30-45 minutes a day.

The load level can be determined using the pulse. Universal formula: “180 minus age in years.” This is the permissible heart rate during exercise. For example, for a 50-year-old person, the maximum permissible heart rate is: 180 - 50 = 130 beats per minute. If the pulse rate is higher, if shortness of breath or pain occurs, you need to reduce the load. And if you are taking medications from the beta blocker group, your heart rate during exercise should be even lower.

Strelnikova’s breathing exercises give very good results for hypertension. I just warn you right away that for a sustainable reduction in pressure you will need to be patient: you need to exercise regularly - every day, preferably twice (morning and evening). But your persistence will be rewarded with a stable normalization of blood pressure in about six months to a year. Yes, and don’t forget, of course, to consult your doctor!

To begin with, I can recommend the simplest warm-up exercises that I do myself. But first, the general rules of Strelnikov gymnastics.

• All movements are made simultaneously with inhalation in the rhythm of a marching step. Breaths are short. Noisy and only with your nose - you have to sniff. Inhaling through the mouth is wrong. To avoid this mistake, imagine that you are not just inhaling, but sniffing the air (for example, trying to determine where the smell of burning comes from). When inhaling, your lips should be slightly closed, but you do not need to squeeze them tightly. Grimacing, sticking out your stomach or chest, or raising your shoulders when inhaling is also not allowed. Remember: you are simply sniffing the air, sniffing briefly and vigorously. At first, you will have to make sure that your shoulders remain motionless.
• After an active inhalation, a passive exhalation follows - through the mouth (just do not open your mouth wide), calm and natural. Holding in air or pushing it out is equally wrong. The best thing to do is just forget about exhaling and think only about inhaling.
• The count of breaths goes to 8 (you need to count mentally, not out loud). 8 breaths in a row, then a short rest (3-5 seconds) and 8 breaths again. In each exercise you need to do 12 cycles of 8 breaths. In total, you get 96 breaths-movements (this is the so-called “Strelnikov hundred”). In order not to lose count, you can lay out a match after each cycle. For example, laying out triangles from matches: 4 triangles equals 12 matches. So the exercise is over.
• The exercises are usually done while standing. But at the very beginning of training, slight dizziness may occur - this is due to vascular disorders of the cerebral cortex. There is no need to be afraid of dizziness; it passes quickly. Only the first classes in this case should be done while sitting. In addition, you can shorten the cycle to 4 breaths-movements with a longer rest (5-10 seconds). In total, you get 24 cycles of 4 breaths - the “Strelnikov hundred”.

So, the first exercise is called “Palms”. Stand up straight and, bending your elbows, raise your palms, as if showing them to the audience (this is the “psychic pose”). Sniffing vigorously (short and noisy inhalation) with your nose, simultaneously clench your palms into fists (grasping movements). After a cycle of 8 breaths and movements, lower your arms and rest for 3-4 seconds. There are 12 cycles in total, as you remember.

The second exercise is “Epaulettes”. Stand up straight, clench your fists and press them to your stomach at waist level. Inhaling, sharply lower your fists down, as if doing push-ups from the floor. At the same time, your arms are tense and stretch towards the floor, but you cannot bend down after them. As you exhale, the arms relax and the fists freely return to the stomach (at waist level). After 8 breaths and movements, rest for 3-4 seconds, a total of 12 cycles.

The third exercise is “Pump”. Remember how tires are inflated - now we will do approximately the same thing. Stand straight, legs slightly apart (slightly narrower than shoulder width). Make a slight, barely noticeable tilt (back round, head down, arms reaching towards the floor); when you bend over, inhale actively and noisily. You should not bend low, especially if you have severe hypertension. As you exhale, you need to rise slightly, but not completely straighten. After 8 breaths-movements - pause. A total of 12 cycles.

If you do all three exercises, you will get 3 “Strelnikov hundreds” in total. They take approximately 10-20 minutes. And it is better to repeat them 2 times a day, morning and evening. That is, all this gymnastics will take you no more than half an hour a day!

By the way, in case of a hypertensive crisis, breathing exercises can be the first emergency measure. There is no need to move, just breathe. Sit on a chair or armchair and take 4 noisy active breaths with passive exhalations. Then - rest (5-10 seconds), and again 4 breaths. There are 24 cycles in total.

Additional recommendations

Exercise therapy for hypertension is only one of the components of complex therapy for this disease. You need to understand that a persistent increase in pressure is caused, first of all, by a decrease in vascular tone, so this measure is necessary. And reducing blood pressure with pills means fighting your own body. It is very important to support the organs of the cardiovascular system not only with physical activity (exercise for hypertension), but also with nutrients. The natural cardioprotector Cardioton will help with this .

The flavonoids quercetin and vitexin, which are rich in one of the components of this drug - rose hips, cope well with the problem of vascular weakness. These unique natural compounds help to “invigorate” blood vessels, stimulating their contractile function. This improves blood flow, relieving the body of the need to urgently increase blood pressure.

Another valuable flavonoid, hyperoside, contained in hawthorn fruits, improves the transport of oxygen to heart tissue, helping to prevent ischemia and angina. And the “fiery engine” itself, from such vitamin support, will work like the engine of an expensive sports car, filled with high-quality fuel. At the same time, acetylcholine (another component of hawthorn) will help protect the heart from overload and wear. For those who want to train without regard to their pulse, this property is truly priceless.

It is important to note that all of the listed substances in Cardioton are preserved thanks to cold processing technology. Which, by the way, neither extracts nor the notorious tinctures of the same hawthorn can boast of.

The third key component of the drug is royal jelly - a natural complex of vitamins, minerals, Omega-3 unsaturated fatty acids and a host of other substances, without which the harmonious functioning of the cardiovascular system is simply unthinkable. The combined effect of these nutrients helps reduce the amount of cholesterol in the blood, protect the heart muscle from oxidative stress, saturate myocardial tissue with oxygen and, as a result, naturally reduce blood pressure.

With Cardioton , your gymnastics for hypertension will become truly healthy!

You can purchase this product in pharmacies and specialty stores.

Types of loads

All exercises can be divided into several groups:

• Isotonic (cardio training) is a group of exercises where different muscle groups of the body are simultaneously used. Due to the contraction of the muscles of the arms and legs, the need for oxygen increases, which leads to an increase in the frequency of breathing and heartbeat. Cardio training involves all major muscle groups, strengthens the respiratory system, and helps reduce weight. The most popular types of cardio training: running, swimming, walking, cycling, training using an orbit track, jumping rope.
• Isometric (strength) - designed to increase muscle mass of a separate group of skeletal muscles. Due to the high-intensity load on a specific muscle group, active blood flow to this area is achieved, which is enriched with oxygen and nutrients. This helps restore the structure of muscle fibers and increase the size of a specific muscle group. Strength exercises for hypertension are not used because they require physical fitness and can sharply increase blood pressure. These include squats, elbow planks (horizontal), lunges. Strength exercises are often performed with weights: kettlebells, barbells and other sports equipment.
• Statistical – cause an increase in the tone of a specific muscle group by holding the body in a certain position. Types of static loads include yoga and muscle stretching exercises.
• Dynamic - muscle tension is achieved by performing a series of movements.
• Respiratory – lead to an increase in the tone of specific muscle groups by performing certain breathing movements. Such loads are suitable for high blood pressure, since the main load is transferred to the respiratory system. The enrichment of blood with oxygen is achieved here through the active use of the reserve capacities of the lungs. These include yoga and special exercise therapy complexes.

Exercises to lower blood pressure include breathing and gentle cardio exercises.

Literature

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2. Beavers D. J. Blood pressure. Everything you need to know. – M.: AST, 2015. – 444 p.
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6. Ivanova O.A. Heart rate reaction at the stages of training load during physical rehabilitation in cardiac patients // Siberian Medical Journal. – 2012. – No. 6. – P. 33–35.
7. Kovalenko M.F. Arterial hypertension. Headache, dizziness, tinnitus. Treatment with naturopathic remedies. – M.: Dilya, 2013. – 224 p.
8. Kokosov A.N. Streltsova E.V. Exercise therapy in the rehabilitation of patients with lung and heart diseases - L: Medicine, 1981. - 167 p.
9. Lang G. F. Guide to internal medicine. Diseases of the circulatory system. – M.: Medgiz, 1958. – 496 p.
10. Maznev N.I. Hypotension. Hypertension. Headache. What to do?. – M.: House. XXI century: Ripol Classic, 2015. – 729 p.
11. Neumyvakin I.P. Simple recipes for high and low blood pressure. – M.: Peter, 2021. – 682 p.
12. Perry S. What to do if you have high blood pressure: A strategy to fight the invisible enemy - M.: Reader's Digest Publishing House, 2021. - 252 p.
13. Shafarostova V.V. 600 questions and answers about hypertension. – M.: World of Books, 2021. – 256 p.
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Author: Korolev E. S.

Reviewer: reflexologist Kurus A. N.

If your heart hurts

For many people, spikes in blood pressure are accompanied by stabbing pain in the heart. Elderly patients especially often complain about this serious problem. There is a simple method for relieving cardiac colic, borrowed from another Eastern healing practice - acupuncture.

Surely you know that on the human body there are hundreds of special points associated with certain organs. By influencing the point, you can stimulate the functioning of the organ. So, the top of our left little finger is responsible for our heart. If you feel pain in your heart, gently massage your little finger with circular movements of your fingers and press on the base of the nail. Even the military and intelligence agencies use this technique, for example, when a comrade is wounded and help is delayed.