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[Outdoor knowledge] riding can effectively reduce high blood pressure
For managing high blood pressure, China often recommends Tai Chi and Qigong as part of the treatment plan, while in many other countries, people tend to opt for activities like walking, cycling, gymnastics, swimming, or recreational games. These exercises are typically low-impact and gentle, making them ideal for individuals with hypertension. They help improve circulation without putting excessive strain on the body.
Tai Chi, with its slow and flowing movements, is particularly effective in calming the mind and reducing stress, which can contribute to lower blood pressure. It also promotes mental focus and emotional balance, helping to manage the effects of daily stressors. On the other hand, cycling offers a more intense workout than Tai Chi. If your blood pressure is not severe, cycling could be a great alternative, as it improves cardiovascular health and increases endurance.
However, it's important to be cautious during exercise. Avoid any movements that cause breathlessness, rapid head rotations, heavy lifting, or deep forward bends. These actions can increase blood flow to the brain and cause a sudden spike in blood pressure, potentially leading to a cerebrovascular event. Also, never stop exercising abruptly, especially after physical activity involving the legs. Sudden stops can cause blood to pool in the lower limbs, reducing blood flow to the brain and causing dizziness, lightheadedness, or even fainting.
When starting an exercise routine, it’s essential to begin gradually. Keep the pace slow, stay relaxed, and avoid overexertion. Studies show that a slower, more controlled approach can be more effective in lowering blood pressure. During exercise, your heart rate should not exceed 100–130 beats per minute. If you feel chest discomfort, shortness of breath, or your heart rate goes above 130, stop immediately and seek medical attention if necessary.
Remember, consistency and moderation are key when it comes to managing high blood pressure through physical activity. Always listen to your body and consult with a healthcare professional before starting any new exercise program.
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