Di blɔd prɛshɔn we de mek di blɔd prɛshɔn go bifo, i min se sɔm tin dɛn de we dɛn kin du, lɛk fɔ mek di nervɔs sistɛm wok fayn, fɔ mek di bɔdi nɔ gɛt bɛtɛ wɛlbɔdi, fɔ mek di bɔdi nɔ gɛt bɛtɛ wɛlbɔdi, fɔ mek di bɔdi wet, ɛn fɔ mek pɔsin insulin gɛt sɛnsitiviti. Di men tin dɛn we kin apin na:
כtonomik nεv sεstem rεgεlyushכn: εksεsayz de ridyus di simpatik nεv sεstem aktiviti, lכs di katekolamin lεvεl dεm εn di bכdi in sεnsitiviti to dεn strεs-rεlatεd כmon dεm ya.
Impɔtant kɔlɔstrel ɛn insulin sɛnsitiviti: Fizik aktiviti de bɔst 'Gud kɔlɔstrel' (HDL) lɛvɛl, i de put 'bad kɔlɔstrel' (LDL), ɛn i de ridyus insulin rɛsistɛns, ɛp fɔ mek di atɔsklerosis nɔ apin.
Enhans vaskulεr hεlth: rεgulεr εksεsayz de inkrεs di blɔd vessel elasticity, impruv di sirkulεshכn, εn i de εnhans כksijεn delivεri bay we i de εkspεnd di kolateral blɔd vεsul dεm.
di hכmon bεnεfit dεm: εksεsayz de rayz lεvεl dεm fכ bεnεfit kεmikכl dεm lεk εndorfin εn sεrotonin we dεn de ridyus prεsכr sכbstans dεm lεk renin εn aldosterone, we de kכntribyut to di bכdi prεshכn rεdukshכn.
Stret Rilif: Fizikal aktiviti de mek di tɛnsiɔn, wɔri, ɛn di strɛs we de na di at nɔ bɔku, ɛn i de mek di blɔd prɛshɔn stebul.
Di bɛst ɛgzampul fɔ mek yu blɔd prɛshɔn go dɔŋ .
Nɔto ɔl ɛksesaiz dɛn fayn fɔ manej haypatɛyshɔn. Aerobic eksasaiz na di wan we de wok pas ɔl ɛn inklud:
Wok: Na simpul, lɔw-impakt opshɔn; Dɛn kin advays fɔ yuz brisk paz fɔ mek dɛn gɛt bɛtɛ rizɔlt.
Jogging: I de mek di at ɛn di at ɛn di blɔd prɛshɔn go ɔp. Start sloslo ɛn aim fɔ 15–30 minit pan ɛni sɛshɔn.
Sayklis: I de ɛp fɔ mek di at wok fayn fayn wan. mεnten di rayt posishכn εn pedal ivin fכ 30–60 minit pan wan mכdarεt paz.
TAI CHI: stכdi dεm sho se di lכng tεm Tai Chi prεktis de sכmtεm lכs di bכdi prεshכn pan ol pipul dεm.
Yoga: I fayn fɔ ridyus strɛs, mɔ fɔ bɛnifit uman dɛn we gɛt aypatɛnshɔn.
Ɔrizɔntal ɛgzampul dɛn: Dɛn kin du tin dɛn lɛk fɔ swim ɔ fɔ ledɔm na jimnastik we de mek yu at nɔ pwɛl ɛn ɛp fɔ manej blɔd prɛshɔn.
ɛgzampul dɛn fɔ avɔyd .
Anaerobic aktiviti, lɛk fɔ lif ebi ebi wan ɔ fɔ rɔn fast fast, ɛn ɛksesaiz we gɛt fɔ du wit chenj na di pozishɔn pasmak ɔ we de ol di briz, kin mek di blɔd prɛshɔn go ɔp bad bad wan ɛn dɛn fɔ avɔyd am. Dɛn nɔ kin advays bak fɔ du tin dɛn lɛk fɔ swim insay di kol sizin ɛn fɔ dans yangko.
Pɔst-ɛksɛsayz tips fɔ haypatɛyshɔn pasɛnt dɛn .
Nɔ yuz wam wam wata wantɛm wantɛm afta yu dɔn du ɛksɛsayz, bikɔs dɛn kin mek yu blɔd go bak ɛn mek yu gɛt ischemia na yu at ɛn yu bren. Bifo dat, rɛst fɔs ɛn pik fɔ wan shɔt wam wata bat (5–10 minit).
Ɔltɛm go to dɔktɔ bifo yu bigin fɔ du ɛksɛsayz program. Sheb yu blɔd prɛshɔn data frɔm wan rilibul blɔd prɛshɔn monitɔ fɔ tayla gayd.
Impɔtant tin dɛn fɔ mɛmba wi .
Mɛrɛsin Fɔs: Ɛksesaiz kin kɔmplit di mɛrɛsin bɔt i nɔ kin tek in ples. Nɔ ɛva stɔp fɔ tek mɛrɛsin if yu nɔ go to dɔktɔ.
Nɔto fɔ ɔlman: Ɛksesaiz tɛrapi fayn fɔ pasɛnt dɛn we gɛt stebul stej I ɛn II haypatɛyshɔn ɔ sɔm kes dɛn we gɛt stebul stej III haypatɛyshɔn. Di wan dɛn we nɔ gɛt stebul ɔ we gɛt siriɔs haypatɛyshɔn, aritmi, at pwɛl, ɔ blɔd prɛshɔn we pas 220/110 mmHg we dɛn de du ɛksɛrcise fɔ avɔyd fɔ du dɛn bɔdi wok.
Tailored approach: Dɛn fɔ mek ɛksɛsayz plan dɛn fɔ dɛnsɛf. Wetin wok fɔ ɔda pipul dɛn nɔ go fayn fɔ yu.
Monito yu wɛlbɔdi
A . Di wan dɛn we nɔ de tek bɔku mɔni ɛn di kɔrɛkt we aw dɛn de wach di blɔd prɛshɔn, impɔtant fɔ trak aw dɛn de go bifo ɛn mek shɔ se dɛn du tin dɛn we go mek dɛn ebul fɔ du ɛksɛsayz fayn fayn wan. Pik Joytech Healthcare’s profeshɔnal-grɛd divays fɔ rilibul wɛlbɔdi monitarin.
