Question: What is the best exercise to control high blood pressure?
提问:控制血压的最佳锻炼方式是什么?
Answer: Take your pick, as the best exercise to control high blood pressure seems to be virtually any exercise, like walking or cycling or light weight training, especially if your workouts are spread throughout the day.
回答:任何锻炼都好,几乎所有运动对控制血压都非常有效,比如步行、骑车或是轻的负重练习,全天式的锻炼会让减压效果更好。
“Even standing might work,” says Glenn Gaesser, the director of the Healthy Lifestyles Research Center at Arizona State University and an expert on exercise and hypertension.
亚利桑那州立大学健康生活方式研究中心的主任格林·盖瑟尔是位锻炼与高血压方面的专家,他认为“哪怕站着也会有帮助。”
Exercise lowers blood pressure in large part by altering blood vessel stiffness so blood flows more freely. This effect occurs during and immediately after a workout, so the blood-pressure benefits from exercise are most pronounced right after you work out.
锻炼降低血压的原因,主要是因为运动可以改善血管硬度使得血流更加通畅。这样的效果在锻炼中和锻炼后都会马上显现,因而在刚刚运动完其降压效果尤其明显。
As a result, the best way to fight hypertension may be to divvy up your workout into bite-size pieces. In a 2017 study by Dr. Gaesser, three 10-minute walks spread throughout the day were better at preventing subsequent spikes in blood pressure — which can indicate worsening blood pressure control — than one 30-minute walk. And if even a 10-minute walk sounds daunting, try standing more often. In another study led by Dr. Gaesser and published in August, overweight volunteers with blood pressure problems were asked to sit continuously during an eight-hour workday while their blood pressure was monitored. The readings were, as expected, unhealthy.
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