Question: What is the best exercise to control high blood pressure?
發問：掌握血壓的絕佳錘煉方法是甚麽?
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.
答復：任何錘煉都好，險些全部活動對掌握血壓都異常有用，好比步輦兒、騎車或是輕的負重演習，全天式的錘煉會讓減壓後果更好。
“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.
亞利桑那州立大學康健生存方法研討中間的主任格林·蓋瑟爾是位錘煉與高血壓方面的專家，他以為“哪怕站著也會有贊助。”
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.
錘煉下降血壓的緣故原由，主如果由於活動可以改良血管硬度使得血流加倍通行。如許的後果在錘煉中和錘煉後都邑立時浮現，因此在方才活動完其降壓後果特別顯著。
As a result, the best way to fight hypertension may be to divvy up your workout into bite-size pieces. In a 2012 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.
結論便是最佳的反抗高血壓的方法，是相似少食多餐那樣舉行少許屢次的活動。在蓋瑟爾2012年揭櫫的一篇申報中，他發起將一天活動量均分為3個時長為10分鐘的步輦兒，如許比一次步輦兒30分鐘比擬可以更好防備血壓湧現峰值，血壓峰值湧現每每象征著控壓惡化。乃至說假如10分鐘步輦兒聽著都有些嚇人的話，那就多站站。蓋瑟爾博士主導過另外一項研討並將結果於8月出書，研討請求一些超重並有高血壓題目的自願者在8小時的事情日裏一向坐在坐位上，同時監測其血壓，成果發明血壓念書如預感的同樣異常不康健。
But when, during another workday, those volunteers stood up every hour for at least 10 minutes, their blood pressure readings improved substantially.
但在另外一個事情日，當請求這些自願者每小時最少站立10分鐘後，他們的血壓讀數明顯改良。
The readings were even better when, on additional workdays, the volunteers strolled at a pokey 1-mile-per-hour pace at treadmill desks for at least 10 minutes every hour or pedaled under-desk exercise bikes for the same number of minutes every hour.
接著在另一個事情，這些自願者須要每小時用帶跑步機的書桌慢速走10分鐘(配速為每小時1英裏/1.6千米)、大概用桌下型蹬車器每小時演習10分鐘，錘煉後的血壓讀數改良的更加明顯。
“Exercise intensity does not appear to play any significant role” in helping people control blood pressure, Dr. Gaesser says. Movement is what matters. So go for a stroll a few times during the day or simply stand up more often to develop healthier blood pressure.
蓋瑟爾博士稱就幫助人們掌握血壓方面來講，“錘煉強度起不到甚麽感化。”活動起來才是癥結。以是天天多走幾步或多站幾回來打造康健血壓吧。
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