Despite a large number of the diseases known to the person, many it is possible not only to warn, but also it is quite easy to cure. To it the hypertension which, despite gravity, easily responds to treatment by means of physical activities belongs. However it is important to know what physical exercises can be used in a similar state. In more detail about it is further in article.
The hypertension represents a disease which is directly connected with periodic or systematic jumps of arterial blood pressure. By norm consider an indicator of 120/80 mm Hg., however at many these indicators are displaced in any given party, without leading to negative consequences for an organism. But sometimes aberrations attract problems with health which prevent to live normally.
Most often the hypertension is a chronic disease which is characterized by long increase in pressure that is caused by violations in work of heart and regulation of a tone of vessels, but at the same time is not connected with problems in other bodies.
Whether you know? There is such phenomenon as effect of a white dressing gown. It is shown in increase in pressure above norm during passing of survey at the doctor, at the expense of the arising nervousness.
The advantage of physical activities at a hypertension is quite essential as most often this disease develops as a result of the shortage of the movement and bad food. In this case even the morning exercises will yield result, the main thing: it is correct to use exercises. Physical activities during a hypertension will help to receive to an organism the following advantage:
- to lower cholesterol level;
- to improve blood circulation thanks to strengthening of veins and vessels;
- to remove attacks of migraine and severe dizzinesses;
- to lower pressure level.
Important! Any loading at such disease needs to be coordinated with the attending physician who also has to pick up the medications allowed for inclusion in time of sports loadings.
Despite advantage, the physiotherapy exercises (LFK) suit not all hypertensive persons as has a number of contraindications which cannot be ignored:
- indicators of pressure of 180/110 mm Hg.;
- aggravation of a course of a hypertension;
- diabetes;
- inflammation of veins;
- problems with kidneys;
- heavy arrhythmia;
- stenocardia;
- aneurysm;
- heart failure in a decompensation stage.
Let's consider what exercises it is authorized to do at this disease not to do much harm to the health.
Learn what exercises can be done at a diastase.
We offer an effective complex of fitness which does not demand physical training and is suitable for any age.
No. 1. Begin from a position standing exactly with the raised hands. Rise on toes and at the same time lower hands. Do a deep exhalation and repeat still several times. No. 2. Initial position: standing with hands on a belt. Begin to rotate hips serially in different directions. No. 3. Running on the spot for 20 seconds. Gradually time increases up to 2 minutes. Then for reduction into norm of breath pass to walking. No. 4. Initially become exactly and on a breath begin to make several springing inclinations forward. On an exhalation deviate back, having thrown back the head.
Increase in amount of oxygen in blood will have a positive impact on a condition of an organism, in addition will allow:
- to adjust a blood-groove;
- to accelerate exchange processes;
- to improve a lymph flow.
Read also about internal harmony and health through breath.
The most effective is implementation of 5 thousand breaths in 1 hour. And it is necessary to do it at least 2 times a day. However at once it is strictly forbidden to start such quantity. It is recommended to begin with an interval of 10 minutes and for a month to increase time to half an hour.
Initially exercise is done in 8 approaches on 12 breaths by each 5 seconds. If a week later the organism reacted positively, it is necessary to increase quantity to 16 times with the same break. After accustoming do 32 approaches with the same stops.
The yoga at a hypertension consists of quiet breath and the speeded-up breaths. Purn Shvas Pranayam's exercises enjoy the greatest popularity. The system represents a series of slow and deep dykhaniye with certain movements: raising of hands over the head and cultivation in the parties at the level of shoulders.
Whether you know? From a disease of a hypertension nobody is insured. However most often similar problems appear at people with an excess weight, alcoholics and women who take a hormonal pill.
No. 1. Standing exactly on a breath, slowly raise hands, and on an exhalation lower.
No. 2. Standing make the deepest breath of which are capable, and incline a body forward. As soon as the back becomes perpendicular to a floor, slowly exhale and come back to a starting position.
No. 3. Being in vertical position, bend hands, place brushes under a chin. Gather as much as possible air. On an exhalation part hands in the parties.
At the increased arterial blood pressure allocate exercises which are strictly forbidden to be carried out in such state:
- trainings with rise in big weight;
- aerobics;
- fight;
- sprinting;
- high jumps;
- soccer;
- hockey.
In addition, it is necessary to finish a training at great values of pressure, hypertensive crisis, thorax pain and short wind.
We recommend to you to learn about exercises for vessels of the head, effective improvement of blood circulation and muscles of a neck.
Most often LFK is appointed at any stage of a hypertension as the physical education allows to strengthen immunity and protection of an organism. We suggest to get acquainted with several techniques which are used practically everywhere today.
The technique is based on carrying out a certain charging for cervical department. However it is important to understand that similar manipulations will have result only at healthy nutrition and observance of recommendations of the doctor about administration of drugs. All actions have to be accurate and be carried out in full concentration.
Important! The complex of these exercises is at first recommended to be carried out daily. Having noticed progress, reduce the number of occupations up to 3 times in 7 days.
No. 1. An initial position — standing directly. Pick up a stick, brushes have on the ends of the shell located in front. One leg is taken away back and put on a sock. Make a deep breath and smoothly move legs. For each leg do 6 repetitions.
No. 2. A starting position as in the previous exercise. Make attack sideways and move hands. Remain in such situation for 15 seconds, and then return to initial. Repeat all actions with other leg. About 8 repetitions on each leg are recommended to make.
No. 3. Being in the same situation, turn a torso to the left side, at the same time lifting a stick to shoulders. Fix situation couple of seconds and slowly come back. Do 8 repetitions in each party.
No. 4. The stick is lowered to initial level and in turn raise to it knees. The back at the same time has to remain equal. Do 10 repetitions.
No. 5. Sit down on a chair. Hands extend before themselves, palms look down. On a breath completely relax, slightly bending forward and randomly lowering hands. It is necessary to repeat actions of 10 times.
Most often for hypertensive persons the doctors offer classes in Bubnovsky. The complex includes several exercises which it is possible to practice even houses.
We advise you to learn about a set of exercises for a neck by Bubnovsky's method.
No. 1. Initial situation: lying the person with the bent legs up, hands have along a body. Without changing a corner, in a hip level legs, directing to a foot up. It is necessary to repeat movements of 8 times.
No. 2. Without changing position of a body, having lowered legs, hold a training by diafragmalny breath. Do up to 6 full cycles of breath.
No. 3. Being in the same situation, hands extend for the head. Raise shoulders, along with legs. Repeat 8 times.
No. 4. Lying on a back with completely leveled body serially strain and relax muscles of buttocks. An interval between change of states — 3 seconds.
No. 5. Finish a training simple exercise. Raise one leg and make its circular motions. Then change a leg. Carry out 8 repetitions.
Part 2 to get rid of a hypertension, will be not enough some physical exercises. It is necessary to add healthy nutrition to them, to exclude alcoholic beverages and to spend in the fresh air much time.