It is also necessary to exclude physical activity. Doctors advise in the heat to abandon excessive exercise

Many are interested in the question - "sorry" or "pump" back? Strange as it may sound, both the first and second options do not solve the problem. “Why?”, any exercise therapist or fitness trainer with experience will ask, because a large number of publications on this issue claim that “good muscle core” or “pumped back” is the basis of a healthy spine.

Rice. 1. Norma

Of course, having trained muscles surrounding the spine is better than having weak ones, but there are a number of questions that allow us to look at this statement from a different angle.
First of all, why does the back hurt from time to time for those involved in elite sports? You can't say about these people that they have "weak" muscles. Secondly, what should those who have back pain do, is it just another problem in a series of other diseases, especially such as diseases of the heart, blood vessels, hypertension, thrombophlebitis? After all, any increase in the intensity of the load, which is accompanied by strength training, can lead to a deterioration and exacerbation of the disease? And thirdly, how correct is it to associate back pain with the magnitude of the load exerted by physical exercises on the body?

Let's try to understand this problem and consider it from different angles.
First of all, you need to know what causes pain, or, as they say in medicine, etiology. The fact is that back pain can be both a consequence of osteochondrosis, intervertebral hernias, diseases of the joints of the spine, inflammation in the muscles and tendons, tumors, and a consequence of problems of internal organs: the heart, kidneys, etc. This list can be continued further, more In addition, in some cases, the localization of pain is perceived by people in the same way, but the root cause of its origin can vary significantly. Therefore, the conclusion is the first one: an accurate diagnosis of a specialist doctor is the basis for choosing the means and methods of physical activity.
One of the most common problems of the spine in the age of high-speed Internet and space tourism is osteochondrosis. Scientific works and publications of scientists are replete with statistical data that almost every person after 30 years of age has osteochondrosis, not to mention professional athletes who, in pursuit of results, subject their musculoskeletal system to colossal tests, as a result of which they easily part with part of their health, changing it to medals, titles and diplomas.
Osteochondrosis - a disease of the spine, accompanied by structural changes in the intervertebral cartilage and vertebral bodies, followed by the formation of bone growths (osteophytes). Subsequently, the bone outgrowths, increasing in size, cause narrowing (stenosis) of the intervertebral canal and begin to exert pressure on the nerve roots, which increases when the vertebrae are displaced relative to their anatomical position (Fig. 2.).

Rice. 2 Stenosis of the intervertebral canal due to the growth of osteophytes

It is at the moments when even a slight but sharp displacement of the vertebra occurs, the pressure on the nerve roots of the spinal cord increases, which, apparently, was not provided by the "creator", since any compression of the cells of the nervous system (neurons) is regarded by the body as possible " threat to biological integrity," and he is naturally forced to defend himself reflexively. An effective method that the human body uses to quickly limit movement in any joint is pain. According to the definition of physiologists, pain is a psychophysiological state of a person, reflecting the most important integrative function of the body, which mobilizes various systems of its protection from the effects of a damaging factor (Anokhin P.K., Orlov N.V., Erokhin L.G., 1976).
Mild pain is a signal that some "detail" in the body is malfunctioning. Sharp, sharp pain is no longer a signal, but informing that the “detail” is close to a serious “breakage”, or, even worse, has already “broken”. And the more this kind of "breakdown", the, naturally, the pain is stronger and more palpable.
Thus, we will draw the second conclusion: pain is a signal that not everything is in order in the body, and constant, not passing pain is a reason to see a doctor. Another effective way the body uses to prevent further displacement of the vertebrae is by spasm of the paravertebral muscles, which creates a natural mobilization around the vertebrae.
This leads to the third conclusion: increased muscle tone around the spine is a sign of a violation of the anatomical position of the spinal segments and a harbinger of damage, the next signal may be pain.
So, from the foregoing, it follows that a change in the anatomical position of the vertebrae can cause an increase in the compression of the nerve roots by osteophytes formed as a result of osteochondrosis, and, accordingly, cause pain in the back, in the muscles and organs that are innervated by this root, the so-called pain of a neurological nature.
Therefore, ensuring the anatomical position of the vertebrae (stabilization) in everyday, labor and sports and recreational activities is a necessary condition for the normal functioning of the whole organism as a whole and the key to the absence of an exacerbation of the disease.
I would like to note that the process of rehabilitation of a person with diseases or injuries implies not only the maximum restoration of the anatomical integrity and functions of systems and organs, but also the restoration of the quality of life. Moreover, in situations where it is not possible to completely restore the structure and functions, conservative means and methods aimed at minimizing the factors that contribute to repeated exacerbations of the disease and aggravation of the problem come to the fore. Abroad, a system called "School of the back" has long been spread, the participants of which receive the skills of everyday motor activity in the conditions of existing problems of the spine.
Thus, the problem of motor activity in general, and the necessary physical exercises in particular, in osteochondrosis should be looked at from the following positions:

• Motor activity and physical exercises should help to maintain the normal level of functioning of all body systems for the full implementation of the life tasks facing a person within his household, labor, sports activities, i.e. his society. What are aerobic and strength training, stretching, etc. traditionally used for? However, when implementing these programs, a number of rules must be taken into account:

1. During physical activity, it is necessary to limit or exclude shock loads on the spine, such as running, jumping, etc., since the repeated impact force on the nucleus pulposus of the intervertebral disc will squeeze it to the side, which, under conditions of degenerative changes in the intervertebral cartilage itself, can lead to to protrusions and intervertebral hernias.
2. For the same reason, when performing physical exercises, it is necessary to limit or exclude - depending on the condition of the spine - axial loads on the spine of more than 3 kg, for which the initial positions lying, sitting, reclining on an inclined surface, exercising in water, etc. are used.
3. During exercises aimed at developing mobility in the joints, it is necessary to limit excessive flexion, extension and stretching of the spine, since such exercises (bridge, plow, free hanging on the crossbar, etc.) contribute to the stretching of the paravertebral ligaments and, as a result, destabilization of the vertebrae relative to each other.

• In the case of an existing pain syndrome, the exercise program should include a number of special exercises developed strictly individually and aimed at eliminating the consequences of nerve root compression. For example, post-isometric relaxation of spasmodic muscles, unloading and stretching of the spine on special devices, reflex-segmental massage, which improves the trophism of tissues and organs innervated by this root.
• Teaching a person the skills to stabilize the spine in the face of external and internal forces that can lead to displacement of the vertebrae, increased compression on the nerve roots and, consequently, the appearance or increase in pain.

Based on the foregoing, we can conclude that a person who "spares" his back, instead of improving the quality of life, on the contrary, reduces it, acquiring poor blood supply to the muscles surrounding the spine, reducing their functionality, etc. On the other hand, the training of the superficial flexor and extensor muscles during their "pumping" is of an amplitude nature, which will also exacerbate the problem, since such movements are not possible without displacement of the vertebrae. Where is the solution to the problem?
In the formation and consolidation of the skill of stabilizing the anatomical position of the spine by improving intermuscular coordination, with its subsequent transfer to motor activity in everyday life, work, sports.

Testing
In order to understand what stabilization skill is, try doing a test to assess the skill of spinal stabilization under isometric tension.
To do this, lie on your back with your knees bent at a 90-degree angle. Place your feet on the floor at shoulder width. Hands lie on the floor along the torso. Place a double-folded cuff of a conventional mechanical blood pressure monitor under the lower back (Fig. 3 A).

Evaluation of the skill of stabilization of the spine during isometric tension

Rice. 3 A

Inflate the pillow to 40 mmHg. Art. and as you exhale, tighten the muscles of the whole body with an intensity of 60-80% of the maximum possible, gradually increasing the tension. The criterion for achieving tension over 60-80% is holding the breath.
Preservation of pressure in the pillow in the range of 30-50 mm Hg. during tension, indicates the presence of the skill of stabilizing the spine (Fig. 3 B)

Rice. 3 B

If there was an increase in pressure on the pillow, which was expressed in the displacement of the pressure gauge needle to a greater value from 40 mm Hg. Art. side, this means that during the tension there was a flattening of the lumbar lordosis. In this case, we can talk about the presence of functional muscle asymmetry due to the lack of intermuscular coordination between the rectus abdominis muscle and the extensor muscles of the spine or due to a reduced tone of the muscles of the spinal extensor muscles (Fig. 3B).

Rice. 3 V

If there was a decrease in pressure on the pillow, which was expressed in the displacement of the pressure gauge needle to a lower value from 40 mm Hg. Art. side, this means that there was an increase in lumbar lordosis. In this case, we can talk about the presence of functional muscle asymmetry due to the lack of intermuscular coordination between the rectus abdominis muscle and the extensor muscles of the spine or due to a reduced tone of the rectus abdominis muscle (Fig. 3D).

Rice. 3 G

After that, try to repeat the test with the pressure gauge control. If you manage to keep the pressure within 30-50 mm Hg. with visual control of the pressure gauge dial, this means: you have the so-called “skill” of spinal stabilization, the presence of which will significantly reduce the time to acquire the stabilization skill.
How important is it? The fact is that when a situation arises when there is a simultaneous isometric tension of the muscles of the secondary stabilizers, for example, when trying to maintain balance on a slippery surface, the lack of intermuscular coordination will not allow maintaining the physiological curves and individual segments of the spine in the anatomical position, the provision of which in the presence of neurological diseases of the spine, as mentioned earlier, is an important factor for ensuring the quality of life and preventing exacerbation of the disease.
Of course, stabilization exercises will not cure osteochondrosis, as, indeed, other physiotherapeutic agents, but they will make it possible to fully live and enjoy the opportunity to move.

Physical activity after removal of the gallbladder should give an additional charge of vigor to the patient, improve blood circulation, and saturate each cell with oxygen. But it is important to monitor the intensity of training.

Any surgical intervention for the human body becomes a big burden. Removal of the gallbladder is one of the most common operations and requires certain restrictions after its implementation. Many people suffer from gallstone disease, because in the modern diet there is an excess of unnecessary fats, carbohydrates, fruits and vegetables are lacking. An inactive lifestyle and malnutrition are the main culprits of the disease. Physical activity after removal of the gallbladder should be carefully monitored, because there are many mandatory restrictions for such people.

After the operation, patients should exclude daily physical activity, forget about any severity, as well as sports. According to statistics, the majority of operated people feel well, after cholecystectomy there are no complications. Over time, such people recover, lead a normal life, but they should not provoke various pathological changes.

A strict restriction on nutrition and sports is imposed during the first months after the operation - this directly depends on the individual characteristics of the person. Laparoscopy allows the body to recover already on the fourth day, but restrictions, in addition to diet, also affect exercise - patients are prohibited from lifting weights after removal of the gallbladder for at least one month. The maximum allowable weight that can be lifted after surgery is reduced to 3 kilograms. This limitation is due to the fact that the scar on the body does not heal well if a person overloads his body too much.

The period to exclude any stress should be determined by the doctor after an individual examination.

During laparoscopy today, a small incision is made in the abdominal wall, but recovery is different for each person. Sometimes physical labor, sports are not allowed for 6 to 12 months. Be especially careful with abdominal exercises, as there is a risk of developing a hernia. The gallbladder and its removal also becomes the cause. It is recommended for people with a lot of weight to support muscles.

Early postoperative period

Laparoscopy always implies some prohibitions and restrictions in the postoperative period, because many tissues are damaged during the intervention. Loads after removal of the gallbladder are strictly limited, in the first month it is forbidden to carry any weight. On average, this period lasts from one week to a month. On the third day, a person can walk and walk independently, but still it is necessary to rest for at least 7 days. In the early period, the patient may feel dizzy, nausea, abdominal pain, he may lose consciousness.

Late postoperative period

Most patients fully recover after 1-6 months and do not feel those unpleasant symptoms that bothered them before cholecystectomy. Such people return to their former rhythm of life. If no pathological changes have occurred in other organs, then strict dietary restrictions are completely removed, and the previous activity is also allowed.

In the late rehabilitation period, medications are no longer needed to maintain the normal functioning of internal organs. Some people develop gastritis and other gastrointestinal diseases. They need to be under the supervision of a doctor, stick to a diet and not do exercise therapy.

Exercise complexes

Special gymnastics for people without a gallbladder begins after 1-2 months of the rehabilitation period. The exercises are designed in such a way that they cannot harm the patient.

The first set of exercises is performed in a vertical position.

1. The legs must be placed shoulder-width apart, then alternately turn the torso to the left and right side and spread the arms.
2. Bend your elbows and place them at waist level. Take your hands back and inhale, then bring them back to their original position and exhale.
3. Put both hands on your shoulders and rotate them simultaneously forward, counting to 4, and in reverse order.

The next exercise is done lying on your back.

1. Bend your knees and repeat cycling in a circular motion.
2. Straighten your legs and place your arms along the body. Alternately pull your legs to your stomach, breathing in. Exhalation is done when the legs are straightened.
3. Bend your arms at the elbows, stretch your legs straight. Exhale, raise your legs alternately up and take them to the side, then exhale and lower your legs.

Breath Therapy

Charging must be accompanied by breathing exercises. Only daily exercises will give a good result, and the training time is at least half an hour. Since the gallbladder is absent, deep breathing and exhalation puts some pressure on the diaphragm, which affects the liver and promotes the release of bile from it.

Walking after gallbladder removal

Removal of the gallbladder is not a contraindication for simple walking. If the patient feels well, daily walks of 30 minutes are allowed. Walking in clean fresh air has a beneficial effect on human health and its recovery after surgery. Moderate muscle load does not allow bile to stagnate, and also improves blood circulation.

Morning hygienic gymnastics

Any exercise should be performed in a well-ventilated room. You only need to do special gymnastics and do a little warm-up before starting. If the weather permits, physical education is performed outdoors. The duration of the exercise is different, but at first no more than 8 repetitions are performed, and then it is allowed to increase their repetition up to 10 times.

To begin with, simple walking in place is suitable, after which one of the special complexes is performed. Forbidden bending forward and backward, exercises on the press. Light daily exercises will improve not only the patient's well-being, but also significantly accelerate the outflow of bile. The lesson should bring pleasure, then it will be of maximum benefit.

Physical activity after removal of the gallbladder should give an additional charge of vigor to the patient, improve blood circulation, and saturate each cell with oxygen. Muscles are brought into tone, which is important after a long period of rehabilitation.

Many people are prohibited from physical labor for a long time, so exercise, physical activity will be a good way to get back in shape and improve your health. If you follow a diet along with gymnastics, take a contrast shower, massage procedures, recovery will be much faster.

In people leading an active physical lifestyle, it provokes many questions that are associated with the course of this disease.

Most often, you can hear questions about how dangerous this disease is and whether it can indulge others, what to do if you have hepatitis C, is physical activity acceptable in this condition?

Is it possible to play sports with hepatitis C

No one claims that hepatitis C is not compatible with sports. However, the prolongation of sports activities by a person who has become ill with this disease cannot be accepted by the patient himself.

Even if hepatitis C was detected by chance, when a person underwent a routine preventive examination, the patient does not complain about his health and the symptoms of the disease did not make themselves felt, the process of damage to the liver, and maybe other organs, has already started. That is, the patient still needs to limit some habits in her life.

If you follow certain rules, then playing sports, even in the presence of such a complex disease as viral hepatitis C, is still acceptable.

Initially, the patient needs to choose a set of optimal physical exercises. It may be necessary to change the intensity of training, or choose a different sport. It is also necessary to make a list, which will include all the dangerous loads for the body. They must be excluded from the rhythm of life of a patient who has been diagnosed with hepatitis C.

Optimal exercise for hepatitis C

• the degree of activity of the virus;
• the severity of the disease;
• type of hepatitis
• the patient's well-being.

After these indicators are studied, the patient may be allowed to play tennis, basketball, volleyball. It is also allowed to go to the pool, but swim only in freestyle.

In addition to the training allowed by the doctor, patients who have been diagnosed with hepatitis C are recommended to do gymnastics according to Leporsky. Its essence is to create conditions for the normal passage of bile so that it does not stagnate.

This complex is not difficult, it will take only 5 minutes to complete it, the number of executions is twice a day.

Although it was noted that sports are not prohibited for people with a disease such as hepatitis C, it should be noted that there are certain restrictions for certain types of sports activities. It is from them that the patient in any case must refuse, even if there was his favorite sport. So, these are power sports - boxing, weightlifting, as well as other types where the abdominal muscles are supposed to work actively or there is a risk of injury to the area of ​​the affected organ.

All the tiring exercises on the machines, very difficult push-ups, pull-ups, the concept of weights can be very dangerous for people with hepatitis C.

With the disease in question, diaphragmatic breathing should not be used, jumping, long running, strong bends to the sides, forward are also prohibited.

As a result, it displays a list of physical activities that patients with hepatitis ESE should exclude:

• gymnastics;
• Weightlifting;
• active and enhanced training in the gym;
• some types of athletics;
• Horseback Riding;
• handball, hockey, football;
• acrobatics;
• swimming in the butterfly style, as well as in the breaststroke style;
• marathon run;
• canoeing, kayaking;
• wrestling, boxing.

Athletes-bodybuilders who use sports supplements or anabolics should be aware of the fact that these drugs contain hormones that negatively affect the state of the liver, and without it damaged. That is, the use of such a tool will only accelerate the process of destruction of the liver.

conclusions

Of course, the benefits of moderate physical activity for each person are unconditional. However, it is another matter when it comes to people with hepatitis C. In this case, one should not forget that this disease is insidious. This should be remembered not only by doctors of patients, but also by doctors of sports teams who are responsible for the well-being of their subordinates.

You should never risk your own health, because nothing is more important than it. Therefore, hepatitis C and sports can be present at the same time only if the patient adheres to certain restrictions. Only a doctor can give consent for a person to go in for sports, and his consent is justified by laboratory data, the general condition of the patient, and his well-being.

Physical exercise for hypertension very necessary, however, when performing physical exercises for hypertension, you need to know the main points of physiotherapy exercises:

Do not exclude physical activity, as they reduce anxiety, nervousness, dilate peripheral vessels and facilitate the work of the heart, improve blood supply to muscles, lower cholesterol and blood sugar levels;

When starting classes, consult a doctor;

The choice and dose of the load;

Don't forget to keep a self-control diary;

Lead a mobile lifestyle: walk more, actively relax;

Stop exercising immediately if you feel unwell;

Enjoy physical activity;

Be more attentive to your body, do not drive it into a corner, listen to its needs.

Currently, more and more people understand the need to perform physical exercises for hypertension, increase physical activity, and exercise therapy. The question is what to choose. Plenty of sports clubs, fitness centers, tennis courts, trendy aerobics courses, dancesports, gyms - what to stop your eyes on? First, let's define what should be avoided by patients with hypertension:

Climbing uphill with and without cargo;

Rhythmic gymnastics;

Exercises that are accompanied by muscle contraction without movement of the trunk and limbs;

Weight lifting;

Physical activity at high and low air temperatures.

Based on the above, you can choose the appropriate physical activity for hypertension. At first glance, it may seem that the circle of occupations is sharply narrowing, but this is far from the case.

If arterial blood pressure is high, then inadequate exercise will only worsen the condition, so you should not chase your friends if you feel that physical activity is doing you more harm than good.

Many people cannot say "no" to their boss, friends, acquaintances. The ability to present information to others in such a way that it does not cause negativity is an art. A person is not obliged to lie and dodge - the truth is always advantageous.

If your boss is an avid tennis player and invites you to play a game with him, you should immediately warn that increased pressure does not allow you to enter the court and be a worthy opponent. It is necessary to take into account the risk factors for hypertension. there is no point in hiding your illness, it is better to invite your boss to the pool, for a morning or Sunday walk, where the load can be regulated and be safer than on the court.

The state of health is your property, there is nothing to waste it on, be thrifty.

For those suffering from hypertension, a combination of exercise with rest is most useful, and not a monotonous load, so it is useful to choose skiing, skating, swimming, walking in the forest, walking, etc.

If your blood pressure rises, and you still haven’t been involved in physical education and have led a sedentary lifestyle, then it’s better to start with morning exercises, more precisely with gymnastics in bed, yes, with gymnastics in bed.

Do you remember how the morning starts? The wake-up call, the rise with a sharp jerk, and at an increasing pace the bath, toilet, kitchen, then we run out of the entrance, and started spinning. A familiar picture. There is no time for gymnastics. Folk wisdom says: "Who wants to do, he is looking for an opportunity, who does not want - looking for excuses." Let the alarm go off 10 minutes earlier than usual.

Morning. You woke up, stretched and began a set of exercises.

1. I. p. (starting position) - lying on your back, arms along the body.

At the same time, spread your fingers and toes wide apart, keep them in this position for some time. Return to i. n. Repeat the exercise 3-4 times. At the end of the exercise, move your fingers and toes.

2. I. p. - lying on your back, arms along the body. Rotational movements of the feet and hands. Perform rotational movements of the feet and hands first alternately, then together.

3. I. p. - lying on your back, arms along the body. Stretching the feet and hands. Extend the foot of the right leg and the right hand away from you, hold it tense for a few seconds, then relax the muscles, return to and. n. Do the same with the left foot and left hand, repeat 4-6 times, then you can stretch the right and left sides at the same time.

4. I. p. - lying on your back, arms along the body. Traction in the opposite direction: pull the toe of the right foot towards you, the left - away from you, do the same with the hands.

Repeat the exercise 4-6 times. At the end, relax the muscles of the feet and hands, and then the entire torso.

5. Slowly, without jerking, sit up in bed, and first turn on your side and use your hands to take a sitting position. Tilt your head back as far as possible, without jerking (in no case should you feel any pain or discomfort). Then slowly tilt your head forward, trying to touch the cervical fossa with your chin.

6. Having rested after the previous exercise, try to touch the left shoulder with the left ear, if this fails, stop at the point reached and raise the shoulder to the ear. Do the same with the right ear. Repeat the exercise 3-4 times.

Slowly get out of bed: first hang your legs off the bed, stretch, stand up and stretch again.

7. I. p. - standing, arms along the body. Slow inhale and exhale, raise your hands up, lower down. Repeat the exercise 5-6 times.

8. I. p. - standing, slowly inhale, exhale, then connect the feet and knees, bend the legs slightly, put the palms on the knees, slowly rotate the knees in each direction 6-8 times.

9. Stretch - inhale, then exhale slowly. Now you can start your usual morning activities.

The morning started with exercises, and how to fill the rest of the time for beginners? Where to start, we have already decided, we will repeat once again: with walking.

The load should not be too sharp and unusual, training - 2-3 times a week, best on a circular track (for example, on a 400-meter stadium track (this is necessary to measure the length of the distance and the time it takes in minutes), in the park) .

You should carefully keep a training diary, note the time for which you perform the proposed load. From lesson to lesson, the time for passing the distance should be reduced.

In the first training sessions, it is enough to walk 1600-2000 m with a brisk pace, but without tension.

After 4 weeks, the distance can be increased to 2400 m, after a couple of weeks - up to 3200 m. To withstand such a rhythm of classes until you can easily, without stress, pass 3200 m in 30 minutes. The pulse should not exceed 20 beats in 10 s. If the heart rate is higher than this value, it is necessary to maintain this training mode until the pulse drops to 20 beats per 10 seconds.

And how long does it take to achieve the first positive results? Experts believe that a relatively young and healthy person will need several weeks for the first stage, and an elderly or weakened, overweight person - several months. After successfully completing the training and adaptation course, you can proceed to the next stage - running outdoors.

Running, affecting most muscle groups, leads to the expansion of the vascular network. Veins, arteries, capillaries that have ceased to function due to a passive lifestyle open and become involved, which reduces the risk of serious disorders in the blockage of the bloodstream (according to doctors, every person in life has repeated blockages of arteries).

The content of hemoglobin in the blood increases, blood flow improves, which helps to more efficiently absorb, transport and use oxygen, the working capacity of the heart increases and at the same time the impact on it is reduced, unwanted and dangerous decay products are washed out.

The method of mastering the running load should be developed individually in accordance with your state of health and the course of the disease.

A few tips for patients with hypertension with experience:

Carrying adequate exercise is good for the heart;

Regularly perform a set of exercises while lying in bed;

Walk, try to walk, choose the distance that you walk confidently;

Keep a self-control diary.

Movement, movement and once again movement and complications of hypertension will not touch you. Very often old people say: “Without movement, death comes faster. And they are right, movement is life.

Hypertension, treatment of hypertension with exercise

Physical exercises contribute to the normalization of the state of the central nervous system, lower blood pressure, improve blood circulation and the functioning of other body systems. Immediately after the session, headaches, dizziness, a feeling of heaviness in the head decrease or disappear, mood and general well-being improve. Daily physical exercises (preferably in the morning) for a long period normalize or significantly reduce blood pressure in the early stages of the disease, and therefore are recommended for stage I and II hypertension (in a medical institution - and stage III).

Contraindications to classes at home are: stage III hypertension, frequent vascular crises, exacerbation of coronary heart disease and angina attacks, a sharp deterioration in well-being.

The gymnastics complex for those suffering from hypertension should include both general strengthening exercises and special ones. The special ones include primarily breathing and relaxation exercises that help lower blood pressure. Balance and coordination exercises are used to eliminate vestibular disorders. All exercises are dynamic and are performed freely, with a large amplitude, without pronounced effort, at a slow and medium pace. Care should be taken when performing tilts, turns, avoid strength exercises, straining, holding your breath. At the beginning of the course of treatment (the first 1-1.5 weeks of training), the simplest exercises are used without pronounced muscle effort, alternating with relaxation and breathing exercises. The number of repetitions is minimal - 3-5 times. The complex consists of no more than 13 exercises.

With stage I hypertension. as the condition and adaptability to physical activity improve, after about 1-1.5 weeks, it should be gradually increased, making extensive use of balance exercises, coordination, as well as light running and exercises performed with the participation of large muscle groups. After 4-5 weeks of classes, the complex is performed in full (all 25 exercises), the number of repetitions is brought up to 6-10 times.

With stage II hypertension, the complex becomes more complicated only after 2-3 weeks of classes. Great care and gradualness should be exercised when increasing physical activity, excluding running and exercises No. 20-22. The number of repetitions of each exercise increases to 5-8 times. And only after a few weeks of classes, with the permission of the doctor, running can be included in the complex.

If after the session the state of health worsens, the pulse rate increases to 90-100 beats / min compared to rest and does not return to its original value after 5-10 minutes of rest, it is necessary to reduce the number of the most difficult exercises and add breathing exercises.

After gymnastics, it is recommended to take a warm shower lasting 1-2 minutes (water temperature 30-36°C). In addition, with the permission of the doctor, you can take dosed walks, go in for swimming, skiing, tennis, gorodki, volleyball.

Sitting on a chair

1. Sitting on the edge of the chair, hands on hips: bending the right leg, unbend the left and vice versa, without lifting the legs from the floor (alternately sliding the legs along the floor). Breathing is arbitrary.

2. Circular movements with the right hand forward, then back. Do the same with your left hand. Breathing is arbitrary.

3. Hands forward, to the sides - inhale, lower - exhale.

4. Hands on the seat - inhale. As you exhale, straighten your leg up, touching the back of the chair with your back. Alternately with each foot.

5. Relaxedly raise your hands up - inhale; lowering your hands, take them back and lean forward without lowering your head - exhale.

6. Hands to the sides - inhale. Pull the knee to the chest with the help of the hands - exhale. Alternately.

7. Hands on the belt. Take the right hand to the right and back with a turn of the head - inhale, hand on the belt - exhale. Alternately.

8. Stand up, rising on your toes, hands forward - inhale; sit down - exhale.

9. Walking is normal, walking with a cross step (right leg to the left, left to the right) with arms swinging in the opposite direction. Breathing is arbitrary. Duration 20-30 s.

10. Holding the back of the chair with your hand, swing your leg and hand back and forth. The same with the other leg. Breathing is arbitrary.

11. Holding hands on the back of a chair, circular movements of the pelvis. The same on the other side. Breathing is arbitrary.

12. Feet shoulder width apart, arms down. Swing your arms back-left and back-right. Breathing is arbitrary.

13. Walking, swing your arms back and forth. Inhale for 3 steps, exhale for 4-5 steps. Duration 1-2 min.

14. Walking, rolling from heels to toes. Duration 20-30 s.

15. Running at a pace of 140-150 steps per 1 minute with a step length of 1-1.5 feet, arms half-bent and relaxed. (The duration of the run is up to 30 seconds in the first week. If you feel good, the duration of the run can increase by 1-2 minutes per week and gradually up to 5-10 minutes.) After running, walking for 1-3 minutes is recommended in combination with breathing ( pay attention to the full exhalation).

16. Standing, feet shoulder width apart. Hands through the sides up - inhale; leaning forward, lowering your arms, exhale.

17. Hands to the sides. Take the right leg to the side, hold for 2 s - inhale, lower - exhale. Then the abduction of the left leg.

18. Standing, hands on the belt. Inhale, squat hands forward - exhale.

19. Hands to the sides. Wide circular movements of the arms forward, then back. Breathing is arbitrary.

20. Hands forward, taking the leg back, hold for 2-3 s - inhale ("swallow"), return to the starting position - exhale.

21. Standing, feet shoulder-width apart, hands up. Circular movements of the body. Alternately in each direction. Breathing is arbitrary.

22. Hands resting on the chair seat (for women, resting on the back). Flexion and extension of the arms. Breathing is arbitrary.

23. Normal walking, walking with high hips, walking with a 360 turn. Breathing is arbitrary.

24. Hands up - inhale; lowering your arms and half-crouching, relaxing - exhale.

25. Take your hands to the sides and turn your palms up and down - inhale; lower your arms, relaxing - exhale.

Physical activity for hypertension: dynamic exercises for large muscles

Physical activity in hypertension is essential. Any person should move, and a sedentary lifestyle for a hypertensive patient is categorically contraindicated, the main thing is not to allow excessive overstrain of the body.

Sports discipline, clarify the mind, relieve nervous excitement, tension, stress and aggression, which, together with adrenaline, leaves the body, give fullness of life and self-confidence, which is important in the fight against any disease, be it osteochondrosis. impotence or hypertension.

Physical exercise in hypertension contributes to vasodilation, which reduces peripheral resistance, improves blood supply to muscle tissues, strengthens the arterial and venous network, restores cholesterol metabolism in the blood, the violation of which is one of the causes of high blood pressure.

However, in order not to harm your body, physical activity for hypertension should be chosen together with your doctor, since he will not only tell you which exercises will be useful at your stage of the disease, but also how they can be combined with taking pressure medication.

There are two main types of exercise: isometric and isotonic. It is important to know which of them lead to a decrease in blood pressure:

• Isometric exercises strengthen the muscles, while at the same time affecting the increase in body weight, which leads to an increase in blood pressure. Therefore, hypertensive patients should avoid lifting weights, exercises without movement of the trunk and limbs, which are accompanied by muscle contraction, intensive rhythmic gymnastics, climbing uphill with or without a load.
• Isotonic exercises give a load to large muscles, especially the muscles of the arms and legs, make the body expend more energy, respectively, burn more calories. To provide the muscles with oxygen, the work of the lungs and heart is stimulated, these processes have a positive effect on lowering blood pressure. Thus, isotonic or dynamic exercises are of great benefit in hypertension.

Optimal exercise for hypertension:

• A ride on the bicycle on level ground or on a stationary bike. It is necessary to choose a slow moderate pace at which the body feels comfortable. And, of course, skating in the fresh air brings double benefits.
• Swimming. The best option for overweight people who also have joint problems. It trains muscles well, strengthens the muscles of the back and arms, while giving a small load on the knees, hips and shoulders, stimulates blood circulation, saturates the body with oxygen. When swimming in sea water, the body is saturated with salt, which also has a beneficial effect on health. Studies have shown that with regular swimming in a calm mode 3 times a week for 45 minutes, you can reduce the level of systolic pressure by 7 mm Hg in three months. and diastolic - by 5 mm Hg.
• Gymnastics in the water has a special effect. Due to the fact that the weight of the body in the water decreases, the static efforts of the muscles are reduced, and good conditions are created for their relaxation. Immersion of the body in water contributes to the training of external respiration.
• normal walking. walks in the open air. Such a load is safe even for people with sore joints and weak muscles. A good "assistant" in this matter can be a dog. At the beginning of classes, it is enough to walk up to 2 km with a brisk step, but without tension. Every two weeks, you can increase the distance by 400-500 m, thus reaching the optimum passage of 4 km per day in an hour of time, while the pulse should not exceed 20 beats in 10 seconds. If the heart rate is higher, it is necessary to reduce the distance or increase the training time until the heart rate drops to these values.
• Morning work-out. Turns of the torso, head, walking in place, lifting and bending the arms and legs. Runs within 30 minutes.
• Special gymnastics, physiotherapy exercises with certain exercises of directed action. Many medical institutions have similar health groups.
• Climbing stairs. Refusal of the elevator and climbing stairs at least 3-4 floors without shortness of breath is quite optimal physical activity for hypertension of I and even II degree.
• Dancing. Amateur groups of oriental and ballroom dances are best suited. Dance movements give the body harmony and grace, contribute to weight loss, and belly dance tightens and strengthens various muscle groups.

When choosing exercises, special attention should be paid to the intensity, frequency and duration of training. To determine the optimal intensity of the load on the body, it is necessary to calculate the maximum allowable heart rate, this is done according to the following formula:

Permissible heart rate (number of beats / per minute) = 220 - number of full years

Moderate intensity of training, with which it is necessary to start physical activity for hypertensive patients, is 50-70% of the result obtained. The amount of load received should be increased gradually, a sharp and sudden onset can harm health. At the first stage of achieving positive results, when the body begins to adequately respond to physical activity, and the pulse will increase within the normal range, a relatively young person will need at least a month, and elderly and debilitated people, overweight people from 3 to 6 months.

In order for the performance of physical exercises with hypertension to bring exceptional benefits, you need to do it with pleasure, not forgetting to control your well-being. After successfully adapting the body to receive physical activity, you can proceed to the next stage of training - running in the fresh air.

The benefits of moderate running for hypertension are scientifically proven

Running with hypertension can not only normalize the level of pressure, but also improve the body as a whole. Moderate-intensity cyclic exercise increases blood flow to the muscles by dilating blood vessels and reduces peripheral resistance, which lowers blood pressure.

With constant jogging, the work of the gastrointestinal tract, the genitourinary and nervous systems is stabilized. Running helps purify the blood, strengthens the muscles of the legs, helps to lose weight. Of no small importance is a long stay in the fresh air - this allows you to reduce hypoxia in organs and tissues. And the main advantage of running is that you can independently regulate the load.

But before patients with hypertension start running, you need to get advice from your doctor.

It is worth noting

With high blood pressure, it is permissible to run only at a slow pace.

There are a number of rules that must be followed if you are running with hypertension:

• Develop a habit. At the initial stage, you should force yourself to run every day at the same time in any weather.
• The main goal is to run longer, not faster, while in a relaxed state. Restrain the urge to build up speed, always stick to a slow pace.
• Before jogging, it is necessary to perform a warm-up for the joints and for stretching the muscles.
• It is recommended to start running in several stages, gradually developing a certain cycle. The first day you need to run slowly for 15 minutes. Every two workouts, you should increase your run by 5 minutes until you can easily run 40 minutes. At this stage, you can start running, following the program: the first day - 4 km, the second day - 2 km, the third day - 1 km, the fourth day - a break, the fifth day - 2 km, the sixth day - 4 km, then again the day of the break . Such a cycle is considered optimal and non-fatiguing.
• Watch the body's reaction to a dosed load. Moderate fatigue, slight shortness of breath, complete restoration of breathing no later than 10 minutes are considered satisfactory. If an excessive load is applied to the body, which causes nausea, dizziness, choking, loss of coordination, jogging with hypertension should be stopped immediately and discussed with your doctor.
• Monitor your heart rate while exercising. It is impossible to exceed its maximum allowable indicators (220-age) in any case. Recovery of the pulse after a run should occur within 3-5 minutes.
• Stop running if you feel unwell. For the future, reduce the distance and time of training.
• Rest after running is required. You need to rest lying down, putting your feet above the level of the heart, this position frees the heart from unnecessary stress, quickly restores its normal functioning, and is a good prevention of a heart attack.

When running, comfortable, breathable shoes and comfortable clothing are very important. Intense sweating has the best effect on cleansing and healing the body. Water during training should be drunk in moderation, it is also allowed to drink juices. It is not recommended to run on an empty stomach, it is optimal to start jogging an hour after a light meal.

Running is contraindicated for patients with grade III hypertension; at this stage of the disease, moderate breathing exercises are the optimal load.

Running with hypertension is possible at any time of the day, the main thing is not to do this at very high or low temperatures. It has been established that evening jogging is most useful for women, since by the end of the day the amount of hormones that provide good physical activity reaches its maximum.

Respiratory gymnastics by various methods helps to reduce pressure in hypertension

Breathing exercises for hypertension include exercises that are performed in calm and active breathing. First, with static breathing in each of the three starting positions:

• sitting on the edge of a chair, hands on the belt;
• lying down on the back, arms along the body;
• standing. legs together, hands on the belt.

You need to breathe calmly for a minute or two, then take 10 deep breaths, exhale calmly. After that, you can proceed to perform exercises in dynamic (active) breathing:

From the starting position: standing, sitting on the edge of a chair or lying down:

1. raise straight arms to the sides and slightly up - inhale, lower - exhale;
2. arms bent in front of the chest, spread your arms to the sides - inhale, bend your arms in front of your chest, leaning slightly forward - deep exhale;
3. fingers lie on the chin: spread the elbows to the sides - a deep breath, the elbows return to their original position, a slight forward bend - a deep exhalation;
4. put bent arms on your shoulders: make a semicircular movement with your shoulders forward and up - inhale, semicircular movement to the side and down - exhale;

Starting position - sitting on the edge of a chair:

1. raising the arms to the sides and as high as possible - inhale, lower the arms - exhale;
2. raising arms to the sides and up - inhale, lower straight arms forward while tilting the torso forward - exhale;
3. hands on knees: slightly bend the torso forward - exhale, straighten up - a deep breath.

Very effective breathing exercises for hypertension according to the method of Strelnikova. This gymnastics is widely used for cardiovascular diseases, vegetative-vascular dystonia, bronchial asthma, chronic bronchitis and sinusitis, and is even used as a means to improve potency. With the help of a few simple and effective dynamic breathing exercises from this complex, you can normalize blood pressure in 2-3 months.

The essence of the unique technique is reduced to the following rules:

• The basis of gymnastics is a noisy short breath through the nose with a frequency of three breaths in two seconds. You only need to think about the breath taken through the nose.
• Exhalation is passive, quiet, imperceptible, through the mouth. At the initial stage, it is allowed to exhale through the nose.
• Inhalation is performed in combination with movements that promote chest compression.
• Exercises are performed in a comfortable position: standing, sitting, lying down.

It is believed that with the regular practice of such breathing exercises, the cerebral cortex is more saturated with oxygen, lymph and blood circulation, and all metabolic processes in the body improve qualitatively. With Strelnikova's gymnastics, it is necessary to perform up to five thousand breaths per hour twice a day. But to achieve such indicators should be gradual, over several months. First, one lesson a day lasts no more than 30 minutes, consists of five exercises. For each exercise, 12 breathing techniques are done according to the scheme: 8 breaths in a row, then rest for 3-5 seconds.

If good health is maintained during the week, the respiratory intake can be increased up to 16 times, followed by a 3-5 second break. And having already developed the habit of such a load, you can move on to 12 breathing techniques according to the scheme: 32 breaths in a row - rest 3-5 seconds. Such a system is prescribed for patients of any age. It is necessary to show patience and perseverance, since a tangible result from this gymnastics for hypertension, provided that the exercises are performed correctly, will come no earlier than in 2-3 weeks.

No less useful for lowering blood pressure is a set of breathing exercises according to the yoga system. The practice of yoga for hypertension is widely used not only in India, where this disease is quite common among people over the age of forty, but also in European countries. Full yogic breathing - a technique with which the development of yoga begins, combines diaphragmatic, costal and clavicular breathing, in addition to the healing effect, calms and relaxes the mind and body.

As a breathing exercise for hypertension, Purna Shvasa Pranayama is the most optimal - full breathing of yogis in the prone position, slow and deep, consistently affecting all parts of the lungs, accompanied by hand movements: simultaneously with a full breath, raise your hands up and lower them behind your head, simultaneously with a full exhalation raise and lower your arms to the starting position along the body with palms down. Purna Shvasa Pranayama allows you to reduce pressure by 10-15 mm Hg. will ideally fit into any yoga complex for hypertension.

Patients with arterial hypertension, as with any other physical activity, during yoga should follow the following rules and restrictions:

• Notify the instructor about your illness, choose an intermediate or entry-level group for yourself.
• The load should not be intense, redness of the face and increased heart rate are not allowed.
• Practices with intermittent breathing are completely excluded.
• Techniques that cause fluctuations in intracranial pressure are excluded.
• As much as possible avoid inverted asanas, power asanas with prolonged fixation, postures with a large deflection in the back, lifting the pelvis and legs from a prone position, headstand or shoulders. The approach to inverted postures should be gradual, you can start mastering them only when the pressure is completely stabilized, perform without tension, do fixations for no more than a minute, use soft forms - lying on your back, putting your feet on a special roller (bolster). With regular practice of yoga and subject to good health, fixation can be increased to 2-3 minutes.
• Before and after inverted asanas, it is necessary to measure blood pressure, in case of a negative effect, completely exclude them from practice.

Relaxation techniques that have been scientifically proven to be safe in hypertension include shavasana, yoga nidra, and meditation practice. Below are the most effective exercises from the "Yoga for Hypertension" complex, which are aimed at maximum relaxation, which helps to reduce pressure:

• Five pointed star pose. Stand straight, feet shoulder-width apart, toes parallel to each other, look straight ahead. Stretch your arms to the sides and stretch them as far as possible. Lower your shoulders, stretch your crown to the ceiling, look straight ahead. Inhale deeply through the abdomen and through the chest, exhaling slowly. Fix in this position for 4-6 respiratory cycles.
• Half circle pose. Kneel down, take your right leg to the side, while the foot lies completely on the floor. Gently lower your left hand to the floor under your shoulder. Stretch your right arm up over your head. Stay in this position for a minute. Perform this exercise for another part of the body.
• Puppy pose. Get on your knees, put your hands on the floor. Stretch your arms as far as you can until your forehead touches the floor, feeling your spine stretch. Breathing is calm, even. Stay in this position for about 2 minutes.

Softness and gradualness are the main components of yoga therapy for hypertension, as well as constant control of pressure and general well-being.

Exercise therapy for hypertension is prescribed to a patient of any severity

Physiotherapy for hypertension is used for any degree of the disease with the aim of general strengthening of the body, improving the activity of the central nervous system, blood supply to organs, reducing increased vascular tone, delaying atherosclerosis processes, removing and reducing such unpleasant symptoms as headache, heaviness, dizziness.

Therapeutic exercises have a positive effect on the psycho-emotional state of the patient: irritability decreases, insomnia disappears, and working capacity increases.

In the second and third stages of the disease, exercise therapy for hypertension is prescribed during bed rest treatment in a hospital. The simplest exercises for the arms and legs, designed to train balance and vascular reactions to changes in the position of the body and head in space, along with breathing exercises, are performed in the initial lying position with a high headboard.

Contraindications to therapeutic exercises are angina attacks, severe heart rhythm disturbances, a state after a hypertensive crisis, an increase in blood pressure over 200-110 mm Hg. a sharp deterioration in well-being, general weakness.

Features of exercise therapy for hypertension:

• General strengthening exercises alternate with breathing exercises.
• Effectively combine with a massage of the head, collar zone and shoulder girdle before and after class.
• The duration of one lesson is from 15 to 60 minutes.
• Exercises should be performed freely, at a calm pace, with full amplitude, without holding the breath, without effort and tension.
• The load should not be too sharp so that the body gradually gets used to it, training should be carried out at least 2-3 times a week.
• Exercises for the hands are performed carefully, as they can cause an increase in pressure, unlike exercises for the legs.
• Tilts, turns, rotations of the torso and head in the first weeks of training are done no more than 3 times at a slow pace with a small range of motion. Over time, the pace and number of repetitions increases.
• In the first or second weeks, only general developmental and special exercises are performed: for coordination, muscle relaxation, training of the vestibular apparatus.
• On the third or fourth week of classes, isometric exercises are connected, performed for 30-60 seconds, followed by relaxation and statistical breathing for 20-30 seconds with the I degree of the disease and 1.5-2 minutes with the II degree of hypertension.

Depending on the condition, in the absence of crises, patients can engage in exercise therapy for hypertension using the method of a ward or free regimen in a hospital or sanatorium. In such classes, the initial sitting position is used most of all.

Typical complex of exercise therapy for hypertension:

1. IP sitting on a chair, arms bent at the elbows, at shoulder level: circular movements of the arms in the shoulder joints, repeat 5-6 times; calm breathing;
2. IP sitting on a chair, legs together, arms lowered: alternately raise and lower hands, repeat 4-6 times for each hand; breathing: hand up - inhale, down - exhale;
3. IP sitting on a chair, legs together, arms spread apart: alternately bend the legs at the knees and press them to the stomach with the help of the hands, repeat 2-3 times; breathing: while inhaling, lifting the leg, exhaling - the leg is pressed and lowered;
4. PI sitting on a chair, legs shoulder-width apart, arms spread apart: while inhaling, tilt the torso to the side, while exhaling, put your hands on your belt, return to PI, repeat 3-5 times;
5. PI sitting on a chair, legs shoulder-width apart, arms lowered: while inhaling, raise both hands up, lowering your arms as you exhale, take them back and lean forward, looking in front of you, repeat 3-4 times;
6. IP standing, legs together, arms along the body: while inhaling, take your arms and one leg to the side, linger in this position for two seconds, while exhaling, lower your arms and return your leg to the IP, repeat 3-4 times for each leg;
7. IP standing, legs together, arms spread apart: perform wide circular movements with your hands forward, then back, repeat 3-5 times; breathing is arbitrary;
8. IP standing, feet shoulder-width apart, hands on the belt: circular movements of the body alternately to the left and right, repeat 2-3 times on each side; breathing is arbitrary;
9. IP standing, legs together, arms along the body: calm walking in place for 30-60 seconds.

Along with therapeutic exercises for hypertension, you can increase the amount of physical activity by walking, dosed walking, swimming.

With hypertension, visiting the gym and even bodybuilding is allowed.

Adhering to certain rules and principles of building a training process, you can even visit the gym with hypertension, of course, except in extreme cases. It is useful to pump up the arms, hips and legs a little, especially for those who are overweight.

Proper physical exercises train not only the human body, but also its vessels, which become more elastic over time, and this helps to lower blood pressure. The main thing is to carry an adequate load, “listen” to your body during training and do not forget to control your heart rate.

When visiting the gym with hypertension, you must remember the following:

• Before training, you can not eat anything sweet: sweet food increases blood pressure, which can cause an exacerbation. In general, training should begin no earlier than 1.5 hours after a light meal.
• During training, you can not drink a lot of water, the allowable volume is up to 0.5 liters.
• It is very important to perform a thorough warm-up before starting classes.
• Reduce the intensity of training, dose and alternate loads. Loads for hypertension should be moderate.
• Watch your breath, do not take deep breaths and sharp exhalations, do not hold your breath. If you are out of breath, stop exercising and restore it.
• Control your well-being. In case of rapid heart rate, dizziness, weakness, immediately stop exercising and rest.
• At the beginning of your workout, do leg exercises to send more blood to your lower body. When you first visit the gym for hypertension, it is better to do only 3-5 exercises, of which almost all will be on your feet.
• Completely exclude exercises during which the head is lower than the torso.
• Do different physical activities, do not focus on only one exercise.
• Finish the set of exercises with a hitch so that the pulse and pressure return to normal.
• Pick a good coach and let him know about your illness.

For people suffering from high blood pressure, also suffering from hypertension, the following types of physical activity are suitable during classes in the gym:

• Race walking, running on a treadmill is also possible. However, when running, it is difficult to monitor the heart rate, which should not exceed 120-130 beats per minute, so walking is preferable.
• Bicycle, recumbent bike, ellipsoid exercises. These exercises give an even load on the entire body and allow you to maintain an acceptable heart rate.
• Exercise machines where you can dose the load: flexion and extension of the legs on the block, bench press, sitting on the block, traction of the upper and lower block simulators. You can not perform exercises through force, so the level of resistance of the simulator should be up to medium. For an even pulse, do exercises on the exhale.
• Group fitness classes: Pilates, BodyFlex, yoga. They allow you to avoid direct dynamic load, as well as relax and calm the nervous system.
• Aerobic directions of moderate intensity, excluding high-level step aerobics.

Classes in the gym with hypertension are recommended to attend no more than 3 times a week, while their optimal duration is 30-40 minutes.

With hypertension, even power loading and weight training are acceptable, but they must be performed under the strict supervision of a trainer, choose the most modest weight and constantly monitor the pulse, the frequency of which should not exceed 140 beats per minute.

According to experts

Excessive power loads, jerks, exercises with a high level of resistance contribute to an abrupt increase in blood pressure. Therefore, people prone to high blood pressure and especially those suffering from arterial hypertension should carefully weigh the pros and cons before taking up bodybuilding.

It is well known that after a year of regular training, systolic pressure in athletes increases by 16 mm Hg. thus the level of their normal pressure, 136 mm Hg. almost reaches the indicators of hypertensive patients. However, in the future, an increase in pressure is not observed, taking into account regular strength training. Therefore, it is impossible to draw an unambiguous conclusion that bodybuilding and hypertension are directly related.

Pressure increases not a large muscle mass, but fat. On the contrary, in owners of large muscle mass, the body's ability to remove sodium improves, which reduces the likelihood of fluid retention in the body. In addition, a large number of muscles provides better regulation of blood pressure under stress. The main thing is to sculpt your body without fanaticism, in no case combine the intake of any means that reduce pressure with weight lifting, and then bodybuilding and hypertension will be far from each other.

Last time we considered the principles of nutrition in the IVF cycle for women, but, in addition to nutrition, physical activity also plays an important role in well-being, so today we will focus on this.

A physical activity regimen for a woman during the stimulation cycle and after embryo transfer is necessary. First of all, this is due to an increase in the volume of the ovaries during stimulation with gonadotropins due to the growth of follicles that exceed the norm. Sometimes up to 10 or more follicles can grow in each ovary, which creates the need to limit physical activity.

In general terms, the regimen should be kept the same as it was before stimulation. However, following some restrictions is advisable for any woman in the stimulation cycle. So, any physical activity accompanied by body shaking, vibration, weight lifting, the risk of falling, hitting is contraindicated: mountaineering, equestrian sports, etc. It is also necessary to exclude professional sports, sports competitions.

Intense physical activity of high intensity leads to a deterioration in the blood supply to the pelvic organs, reducing the delivery of oxygen and nutrients to the uterus, and therefore to the endometrium, where the embryo is directly transferred and develops. Excessive physical activity, heavy lifting can create a threat of ovarian torsion during stimulation and after puncture; threatened miscarriage after embryo transfer. The permitted level of physical activity is determined at the consultation by the attending reproductologist.

If a woman has been actively involved in sports or is accustomed to doing physical education in everyday life, in the absence of obstetric and gynecological contraindications, it is allowed to perform short-term, but regular physical activity in the stimulation cycle. Classes should be carried out 2 hours after eating, it is necessary to avoid overheating and dehydration. Between exercises, you should drink a small amount of water, and after training, drink at least two glasses of water. This is much more effective than rare exhausting loads, which are serious stress for the body and cause more harm than good.

The best sports are walking and swimming. The intensity of the loads is individual and depends on the preparation, fitness of the woman.

What situations usually require exercise restriction?

The presence of obstetric and gynecological pathology: anomalies in the structure of the uterus, uterine fibroids, a woman's age after 35 years, as well as a aggravated obstetric and gynecological history (previous miscarriages, missed pregnancy, premature birth), etc. Such women should adhere to restrictions, mainly after the transfer embryos.

As for the sexual restriction in the stimulation cycle and after embryo transfer: during stimulation, sexual life is allowed and even shown if the husband’s sperm is used in the program, since before the puncture it is necessary that the spermatogenesis of the man is renewed. Therefore, before ovarian puncture, it is recommended to live sexually every 2-3 days. In the period after the embryo transfer, when pregnancy is supported, it is necessary to exclude sexual contact. When pregnancy is confirmed, any further physical activity and sex life is determined by the attending physician.