HOW TO EXERCISE TO REDUCE THE RISK OF STROKE?

Stroke is one of the leading causes of death and disability worldwide. Even more dangerous, the disease can occur unexpectedly and leave serious consequences for health, spirit and quality of life. However, many studies have shown that regular exercise is one of the most effective measures to help prevent stroke.

So, how should you exercise to reduce your risk of stroke?

Stroke occurs when blood flow to the brain is interrupted due to a blockage in a blood vessel in the brain (cerebral infarction) or a ruptured blood vessel in the brain (cerebral hemorrhage). Major risk factors include high blood pressure, diabetes, dyslipidemia, obesity, smoking, and lack of exercise.

Regular physical activity has many direct benefits in stroke prevention:

• Stabilize blood pressure: exercise helps reduce blood pressure, reducing the burden on cerebral blood vessels.
• Improve blood lipids: increase good cholesterol (HDL), reduce bad cholesterol (LDL) and triglycerides.
• Weight control: Prevent obesity, one of the major risk factors for stroke.
• Stabilize blood sugar: increase insulin sensitivity, reduce the risk of type 2 diabetes.
• Improves blood circulation and cardiovascular health, keeps blood vessels supple, and limits blood clot formation.

What type of exercise should I do to reduce my risk of stroke?

Not all sports are suitable for everyone, especially middle-aged, elderly people or those with underlying medical conditions. Here are some safe and effective forms of exercise:

1. Aerobic (cardiovascular) exercise

Brisk walking, light jogging, cycling, swimming, dancing.

Duration: 30 minutes per day, at least 5 days/week.

Effects: improve blood circulation, increase cardiovascular endurance, reduce blood pressure.

2. Muscle strength exercises

Light weights, resistance bands, gentle push-ups.

Frequency: 2–3 sessions/week.

Helps maintain muscle, control blood sugar, increase metabolism.

3. Flexibility and balance exercises

Yoga, tai chi, stretching.

Benefits: increases flexibility, reduces risk of falls – an important factor for the elderly.

How much exercise is enough?

According to the recommendations of the World Health Organization (WHO):

• Adults need at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week.
• Can be divided into several sessions (20–30 minutes each).
• Sedentary people should start gently, gradually increasing the intensity to avoid injury and cardiovascular overload.

Notes when exercising to prevent stroke

• Warm up for 5–10 minutes before exercise and cool down after exercise to protect your cardiovascular system.
• Drink enough water, avoid exercising in environments that are too hot or too cold.
• Do not over-exercise or exert yourself suddenly, especially for people with heart disease.
• People with high blood pressure, diabetes, and dyslipidemia should consult a doctor before starting an exercise regimen.
• If there are any unusual signs such as chest pain, shortness of breath, dizziness, stop immediately and see a doctor.

Combine exercise with a healthy lifestyle

Exercise is only most effective when combined with a scientific lifestyle:

• Eat lots of green vegetables, fruits, whole grains.
• Limit salt, fried foods, and foods high in cholesterol.
• Get enough sleep and avoid prolonged stress.
• Quit smoking, limit alcohol.

Conclude

Exercising properly is a simple, safe and effective way to reduce the risk of stroke. After the age of 40, everyone should maintain regular physical activity, combined with nutrition and a healthy lifestyle to protect cardiovascular and brain health.

If you have an underlying medical condition or have had a transient ischemic attack (TIA), talk to your doctor about an appropriate exercise regimen. Being proactive today is key to preventing future strokes.

Source: https://skr.vn/tap-the-duc-the-nao-de-giam-nguy-co-dot-quy/