Did you know? Exercise is a miracle drug that helps cure and delay diseases. There are some chronic diseases that people often misunderstand that they cannot exercise, such as high blood pressure and diabetes. Here are some tips on how to exercise safely!
Blood pressure is the force of blood flow against the walls of arteries caused by the heart’s pumping of blood. ‘High blood pressure’ is caused by the deterioration of the arteries. Which leads to hardening and narrowing of the blood vessels. This condition is an indicator related to the development of various diseases such as coronary artery disease. Cerebrovascular disease, kidney disease and diabetes.
What kind of exercise? Reduce high blood pressure, blood sugar , reduce blood sugar levels and control weight. You can do a combination of all 3 types of exercise.
Aerobic Exercise,
such as brisk walking, running, swimming, or playing sports that stimulate the heart to work harder than normal continuously for more than 20 minutes or more. While exercising, the heart pumps blood more forcefully, accumulated fat gradually decreases, and blood sugar is used as energy. Resulting in blood vessels that are more flexible and not brittle. The circulatory system works better, the heart is stronger, and blood pressure and blood sugar levels decrease.
Resistance exercises such
as lifting dumbbells, push-ups, using elastic bands, weight training equipment in the gym, or bodyweight exercises that use your own weight or body weight as resistance to strengthen muscles and help burn more energy from having more muscle mass. Therefore, เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย it helps reduce fat and lower blood sugar levels, which are related to lower blood pressure. “However, in diabetic patients, they should ‘avoid’ using too much or too heavy resistance and should not do postures that require holding the tension for a long time.”
Yoga ( Yoka Exercise)
not only helps create balance and flexibility for the body, but also helps reduce stress because the brain releases the happiness hormone dopamine, making the body feel refreshed and energetic, which has a positive effect on blood sugar and blood pressure levels.
For those with high blood pressure
If you have a headache, dizziness, or chronic fatigue, you should see a doctor to assess your risk before starting to exercise. Because if your blood pressure is over 180/110 mmHg, your doctor will usually recommend that you stop exercising. But what you should do is adjust your eating and sleeping habits or take medication to reduce your blood pressure to a level where you can exercise safely. However, you must also take into account other chronic diseases.
Diabetic patients should consult their doctor about the appropriate blood sugar level for individual exercise. They should avoid exercising barefoot, wear appropriate shoes to prevent wounds, and check their feet every time after exercising. They should not exercise in cold or hot weather. If their blood sugar level cannot be controlled according to the doctor’s criteria for exercise, they should avoid exercising. They should check their blood sugar level before exercising every time. If the value is less than 100 mg%, they should eat at least 15 g of carbohydrates to provide energy and adjust their blood sugar level in line with exertion.