什么运动最有利于降血压?
<p><span word="Question">Question</span>: <span word="What">What</span> <span word="is">is</span> <span word="the">the</span> <span word="best">best</span> <span word="exercise">exercise</span> <span word="to">to</span> <span word="control">control</span> <span word="high">high</span> <span word="blood">blood</span> <span word="pressure">pressure</span>?</p><p>提问：控制血压的最佳锻炼方式是什么？</p><p><span word="Answer">Answer</span>: <span word="Take">Take</span> <span word="your">your</span> <span word="pick">pick</span>, <span word="as">as</span> <span word="the">the</span> <span word="best">best</span> <span word="exercise">exercise</span> <span word="to">to</span> <span word="control">control</span> <span word="high">high</span> <span word="blood">blood</span> <span word="pressure">pressure</span> <span word="seems">seems</span> <span word="to">to</span> <span word="be">be</span> <span word="virtually">virtually</span> <span word="any">any</span> <span word="exercise">exercise</span>, <span word="like">like</span> <span word="walking">walking</span> <span word="or">or</span> <span word="cycling">cycling</span> <span word="or">or</span> <span word="light">light</span> <span word="weight">weight</span> <span word="training">training</span>, <span word="especially">especially</span> <span word="if">if</span> <span word="your">your</span> <span word="workouts">workouts</span> <span word="are">are</span> <span word="spread">spread</span> <span word="throughout">throughout</span> <span word="the">the</span> <span word="day">day</span>.</p><p>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。</p><p>“<span word="Even">Even</span> <span word="standing">standing</span> <span word="might">might</span> <span word="work">work</span>,” <span word="says">says</span> <span word="Glenn">Glenn</span> <span word="Gaesser">Gaesser</span>, <span word="the">the</span> <span word="director">director</span> <span word="of">of</span> <span word="the">the</span> <span word="Healthy">Healthy</span> <span word="Lifestyles">Lifestyles</span> <span word="Research">Research</span> <span word="Center">Center</span> <span word="at">at</span> <span word="Arizona">Arizona</span> <span word="State">State</span> <span word="University">University</span> <span word="and">and</span> <span word="an">an</span> <span word="expert">expert</span> <span word="on">on</span> <span word="exercise">exercise</span> <span word="and">and</span> <span word="hypertension">hypertension</span>.</p><p>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。”</p><p><span word="Exercise">Exercise</span> <span word="lowers">lowers</span> <span word="blood">blood</span> <span word="pressure">pressure</span> <span word="in">in</span> <span word="large">large</span> <span word="part">part</span> <span word="by">by</span> <span word="altering">altering</span> <span word="blood">blood</span> <span word="vessel">vessel</span> <span word="stiffness">stiffness</span> <span word="so">so</span> <span word="blood">blood</span> <span word="flows">flows</span> <span word="more">more</span> <span word="freely">freely</span>. <span word="This">This</span> <span word="effect">effect</span> <span word="occurs">occurs</span> <span word="during">during</span> <span word="and">and</span> <span word="immediately">immediately</span> <span word="after">after</span> <span word="a">a</span> <span word="workout">workout</span>, <span word="so">so</span> <span word="the">the</span> <span word="blood">blood</span>-<span word="pressure">pressure</span> <span word="benefits">benefits</span> <span word="from">from</span> <span word="exercise">exercise</span> <span word="are">are</span> <span word="most">most</span> <span word="pronounced">pronounced</span> <span word="right">right</span> <span word="after">after</span> <span word="you">you</span> <span word="work">work</span> <span word="out">out</span>.</p><p>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。</p><p><span word="As">As</span> <span word="a">a</span> <span word="result">result</span>, <span word="the">the</span> <span word="best">best</span> <span word="way">way</span> <span word="to">to</span> <span word="fight">fight</span> <span word="hypertension">hypertension</span> <span word="may">may</span> <span word="be">be</span> <span word="to">to</span> <span word="divvy">divvy</span> <span word="up">up</span> <span word="your">your</span> <span word="workout">workout</span> <span word="into">into</span> <span word="bite">bite</span>-<span word="size">size</span> <span word="pieces">pieces</span>. <span word="In">In</span> <span word="a">a</span> 2017 <span word="study">study</span> <span word="by">by</span> <span word="Dr">Dr</span>. <span word="Gaesser">Gaesser</span>, <span word="three">three</span> 10-<span word="minute">minute</span> <span word="walks">walks</span> <span word="spread">spread</span> <span word="throughout">throughout</span> <span word="the">the</span> <span word="day">day</span> <span word="were">were</span> <span word="better">better</span> <span word="at">at</span> <span word="preventing">preventing</span> <span word="subsequent">subsequent</span> <span word="spikes">spikes</span> <span word="in">in</span> <span word="blood">blood</span> <span word="pressure">pressure</span> — <span word="which">which</span> <span word="can">can</span> <span word="indicate">indicate</span> <span word="worsening">worsening</span> <span word="blood">blood</span> <span word="pressure">pressure</span> <span word="control">control</span> — <span word="than">than</span> <span word="one">one</span> 30-<span word="minute">minute</span> <span word="walk">walk</span>. <span word="And">And</span> <span word="if">if</span> <span word="even">even</span> <span word="a">a</span> 10-<span word="minute">minute</span> <span word="walk">walk</span> <span word="sounds">sounds</span> <span word="daunting">daunting</span>, <span word="try">try</span> <span word="standing">standing</span> <span word="more">more</span> <span word="often">often</span>. <span word="In">In</span> <span word="another">another</span> <span word="study">study</span> <span word="led">led</span> <span word="by">by</span> <span word="Dr">Dr</span>. <span word="Gaesser">Gaesser</span> <span word="and">and</span> <span word="published">published</span> <span word="in">in</span> <span word="August">August</span>, <span word="overweight">overweight</span> <span word="volunteers">volunteers</span> <span word="with">with</span> <span word="blood">blood</span> <span word="pressure">pressure</span> <span word="problems">problems</span> <span word="were">were</span> <span word="asked">asked</span> <span word="to">to</span> <span word="sit">sit</span> <span word="continuously">continuously</span> <span word="during">during</span> <span word="an">an</span> <span word="eight">eight</span>-<span word="hour">hour</span> <span word="workday">workday</span> <span word="while">while</span> <span word="their">their</span> <span word="blood">blood</span> <span word="pressure">pressure</span> <span word="was">was</span> <span word="monitored">monitored</span>. <span word="The">The</span> <span word="readings">readings</span> <span word="were">were</span>, <span word="as">as</span> <span word="expected">expected</span>, <span word="unhealthy">unhealthy</span>.</p>
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