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<div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:34">고혈압 환자를 위한 맞춤형 운동 가이드: 중장년 및 노인</h2><p data-sourcepos="3:1-3:139">고혈압 환자분들을 위한 안전하고 적인 운동 방법에 대해 알아보겠습니다. 운동은 혈압 조절에 큰 도움을 주지만, 잘못된 방법으로 운동하면 오히려 건강을 해칠 수 있습니다. 특히 중장년층과 노인층은 신체적 변화가 크기 때문에 더욱 주의가 필요합니다.</p><h3 data-sourcepos="5:1-5:16">왜 운동이 중요할까요?</h3><ul data-sourcepos="6:1-10:0">
<li data-sourcepos="6:1-6:51"><strong>혈압 조절:</strong> 꾸준한 운동은 혈압을 낮추고 혈관 건강을 개선하는 데 도움이 됩니다.</li>
<li data-sourcepos="7:1-7:58"><strong>심혈관 예방:</strong> 혈압이 조절되면 심근경색, 뇌졸중 등 심각한 합병증을 예방할 수 있습니다.</li>
<li data-sourcepos="8:1-8:41"><strong>체력 증진:</strong> 근력과 유연성을 향상시켜 일상생활의 질을 높입니다.</li>
<li data-sourcepos="9:1-10:0"><strong>스트레스 해소:</strong> 운동은 스트레스 해소에 적이며, 심리적인 안정감을 가져다줍니다.</li>
</ul><h3 data-sourcepos="11:1-11:20">고혈압 환자 운동 시 주의사항</h3><ul data-sourcepos="12:1-22:0">
<li data-sourcepos="12:1-12:56"><strong>전문가와 상담:</strong> 반드시 의사와 상담하여 자신에게 맞는 운동 종류와 강도를 결정해야 합니다.</li>
<li data-sourcepos="13:1-13:47"><strong>혈압 측정:</strong> 운동 전후 혈압을 측정하여 안전하게 운동할 수 있도록 합니다.</li>
<li data-sourcepos="14:1-15:15"><strong>준비운동 필수:</strong> 운동 전 충분한 준비운동을 통해 근육과 관절을 풀어줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.k-health.com/news/articleView.html?idxno=47439"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="준비운동 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcROII8gQ8ZHb4QiGFSjTZ1ju3SQHP1B66Ubcs8frOfK0IlKbiivaHO9xFwxsPkE"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.k-health.com/news/articleView.html?idxno=47439" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcTUew2UWkI7zQyETNaMgV1EMxyMiTF2jp1bGgoeAHsYItLQK-BzUJWXNBM1kSlpkL99ZxjufQ-Gosmgg3V6RzhELKDGXg_EpaGf_Q"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.k-health.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 준비운동 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="16:1-16:49"><strong>유산소 운동 중심:</strong> 걷기, 조깅, 수영 등 유산소 운동을 중심으로 실시합니다.</li>
<li data-sourcepos="17:1-17:45"><strong>저강도 운동:</strong> 처음에는 낮은 강도로 시작하여 점차 강도를 높여나갑니다.</li>
<li data-sourcepos="18:1-18:53"><strong>규칙적인 운동:</strong> 일주일에 3~5회, 하루 30분 이상 꾸준히 운동하는 것이 좋습니다.</li>
<li data-sourcepos="19:1-19:38"><strong>수분 섭취:</strong> 운동 중 충분한 물을 마셔 탈수를 예방합니다.</li>
<li data-sourcepos="20:1-20:48"><strong>무리한 운동 금지:</strong> 갑작스럽게 강도를 높이거나 무리한 운동은 피해야 합니다.</li>
<li data-sourcepos="21:1-22:0"><strong>통증이 느껴지면 중단:</strong> 운동 중 통증이 느껴지면 즉시 운동을 중단하고 휴식을 취합니다.</li>
</ul><h3 data-sourcepos="23:1-23:22">중장년 및 노인을 위한 맞춤 운동</h3><ul data-sourcepos="24:1-29:0">
<li data-sourcepos="24:1-24:49"><strong>걷기:</strong> 가장 간편하고 안전한 운동으로, 꾸준히 하면 건강에 큰 도움이 됩니다.</li>
<li data-sourcepos="25:1-25:39"><strong>수영:</strong> 관절에 부담이 적어 관절염이 있는 사람에게 좋습니다.</li>
<li data-sourcepos="26:1-26:41"><strong>자전거 타기:</strong> 하체 근력 강화와 심폐 기능 향상에 적입니다.</li>
<li data-sourcepos="27:1-27:41"><strong>요가, 필라테스:</strong> 유연성 향상과 스트레스 해소에 도움이 됩니다.</li>
<li data-sourcepos="28:1-29:0"><strong>근력 운동:</strong> 가벼운 아령이나 밴드를 이용한 근력 운동은 근육량 감소를 예방하고 기초대사량을 높여줍니다.</li>
</ul><h3 data-sourcepos="30:1-30:18">운동 시 주의해야 할 자세</h3><ul data-sourcepos="31:1-35:0">
<li data-sourcepos="31:1-32:24"><strong>허리 굽히는 동작:</strong> 허리에 부담을 주므로 피하는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s:///jointluv/221788503330"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="허리 굽히는 동작 피하기 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSrhpdS0mOUI5aaiEiQfFq214ZIPBIP0m5WCC4UBd1mXHhPiJrgnHquRdkuO3K2"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s:///jointluv/221788503330" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcQ-KZ_IQW4f8L4W7cwwlGTl85qFcme6Gb0Ip_PGSEX7cDyBoXlQ5aiwQrKZfPf4heWQ_PI-R4ttAvSs9DIBOsP2YJjBIu0m2a29_g"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt"></span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 허리 굽히는 동작 피하기 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="33:1-33:53"><strong>갑작스러운 회전 운동:</strong> 어지럼증이나 혈압 변동을 유발할 수 있으므로 주의해야 합니다.</li>
<li data-sourcepos="34:1-35:0"><strong>무릎에 무리가 가는 동작:</strong> 무릎 관절에 손상을 입힐 수 있으므로 조심해야 합니다.</li>
</ul><h3 data-sourcepos="36:1-36:14">운동 전후 주의사항</h3><ul data-sourcepos="37:1-41:0">
<li data-sourcepos="37:1-37:47"><strong>혈압 측정:</strong> 운동 전후 혈압을 측정하여 안전하게 운동할 수 있도록 합니다.</li>
<li data-sourcepos="38:1-39:15"><strong>스트레칭:</strong> 운동 전후 스트레칭을 통해 근육을 이완시켜줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="스트레칭 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSMEmNMDQBwWqPf-2GTplvzdLfJ5t0ypYLsdxq6trYz6ZSaAlx_COyrANEkyjAs"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 스트레칭 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="40:1-41:0"><strong>충분한 휴식:</strong> 운동 후에는 충분한 휴식을 취하여 피로를 회복합니다.</li>
</ul><p data-sourcepos="42:1-42:93"><strong>주의:</strong> 위 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방법이 다를 수 있습니다. 반드시 전문가와 상담 후 운동 계획을 세우는 것이 좋습니다.</p><p data-sourcepos="44:1-44:39"><strong>자신에게 맞는 운동을 꾸준히 실천하여 건강한 삶을 만들어가세요!</strong></p><p data-sourcepos="46:1-46:58"><span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.koreahealthlog.com/news/articleView.html?idxno=47441"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="고혈압 환자 운동 모음 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQ2oZpFWftnDggbjRrhKVYRqdqFWzVqxKAb0S-wCyVfOfxfp_oW8skg-L3RGMjx"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.koreahealthlog.com/news/articleView.html?idxno=47441" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_37832d8f7d276c97&quot;,&quot;c_18ff58087d5698dc&quot;,null,&quot;rc_5f3d27968982cb44&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcT9HmVSP_S_99CIykF7m0GJGcjUZLgRcfYS1i0HqRlk5cyamxGrTpCW9uYUud0zuGUe2xWU5rpA4P9GpPXTHeDgIRsvktmKMhhc6to5RI01ug"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.koreahealthlog.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고혈압 환자 운동 모음 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></span> (여러 가지 운동 를 모아서 보여줍니다.)</p><p data-sourcepos="48:1-48:27"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p></div>
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<div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:34">고혈압 환자를 위한 맞춤형 운동 가이드: 중장년 및 노인</h2><p data-sourcepos="3:1-3:139">고혈압 환자분들을 위한 안전하고 적인 운동 방법에 대해 알아보겠습니다. 운동은 혈압 조절에 큰 도움을 주지만, 잘못된 방법으로 운동하면 오히려 건강을 해칠 수 있습니다. 특히 중장년층과 노인층은 신체적 변화가 크기 때문에 더욱 주의가 필요합니다.</p><h3 data-sourcepos="5:1-5:16">왜 운동이 중요할까요?</h3><ul data-sourcepos="6:1-10:0">
<li data-sourcepos="6:1-6:51"><strong>혈압 조절:</strong> 꾸준한 운동은 혈압을 낮추고 혈관 건강을 개선하는 데 도움이 됩니다.</li>
<li data-sourcepos="7:1-7:58"><strong>심혈관 예방:</strong> 혈압이 조절되면 심근경색, 뇌졸중 등 심각한 합병증을 예방할 수 있습니다.</li>
<li data-sourcepos="8:1-8:41"><strong>체력 증진:</strong> 근력과 유연성을 향상시켜 일상생활의 질을 높입니다.</li>
<li data-sourcepos="9:1-10:0"><strong>스트레스 해소:</strong> 운동은 스트레스 해소에 적이며, 심리적인 안정감을 가져다줍니다.</li>
</ul><h3 data-sourcepos="11:1-11:20">고혈압 환자 운동 시 주의사항</h3><ul data-sourcepos="12:1-22:0">
<li data-sourcepos="12:1-12:56"><strong>전문가와 상담:</strong> 반드시 의사와 상담하여 자신에게 맞는 운동 종류와 강도를 결정해야 합니다.</li>
<li data-sourcepos="13:1-13:47"><strong>혈압 측정:</strong> 운동 전후 혈압을 측정하여 안전하게 운동할 수 있도록 합니다.</li>
<li data-sourcepos="14:1-15:15"><strong>준비운동 필수:</strong> 운동 전 충분한 준비운동을 통해 근육과 관절을 풀어줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.k-health.com/news/articleView.html?idxno=47439"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="준비운동 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcROII8gQ8ZHb4QiGFSjTZ1ju3SQHP1B66Ubcs8frOfK0IlKbiivaHO9xFwxsPkE"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.k-health.com/news/articleView.html?idxno=47439" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcTUew2UWkI7zQyETNaMgV1EMxyMiTF2jp1bGgoeAHsYItLQK-BzUJWXNBM1kSlpkL99ZxjufQ-Gosmgg3V6RzhELKDGXg_EpaGf_Q"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.k-health.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 준비운동 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="16:1-16:49"><strong>유산소 운동 중심:</strong> 걷기, 조깅, 수영 등 유산소 운동을 중심으로 실시합니다.</li>
<li data-sourcepos="17:1-17:45"><strong>저강도 운동:</strong> 처음에는 낮은 강도로 시작하여 점차 강도를 높여나갑니다.</li>
<li data-sourcepos="18:1-18:53"><strong>규칙적인 운동:</strong> 일주일에 3~5회, 하루 30분 이상 꾸준히 운동하는 것이 좋습니다.</li>
<li data-sourcepos="19:1-19:38"><strong>수분 섭취:</strong> 운동 중 충분한 물을 마셔 탈수를 예방합니다.</li>
<li data-sourcepos="20:1-20:48"><strong>무리한 운동 금지:</strong> 갑작스럽게 강도를 높이거나 무리한 운동은 피해야 합니다.</li>
<li data-sourcepos="21:1-22:0"><strong>통증이 느껴지면 중단:</strong> 운동 중 통증이 느껴지면 즉시 운동을 중단하고 휴식을 취합니다.</li>
</ul><h3 data-sourcepos="23:1-23:22">중장년 및 노인을 위한 맞춤 운동</h3><ul data-sourcepos="24:1-29:0">
<li data-sourcepos="24:1-24:49"><strong>걷기:</strong> 가장 간편하고 안전한 운동으로, 꾸준히 하면 건강에 큰 도움이 됩니다.</li>
<li data-sourcepos="25:1-25:39"><strong>수영:</strong> 관절에 부담이 적어 관절염이 있는 사람에게 좋습니다.</li>
<li data-sourcepos="26:1-26:41"><strong>자전거 타기:</strong> 하체 근력 강화와 심폐 기능 향상에 적입니다.</li>
<li data-sourcepos="27:1-27:41"><strong>요가, 필라테스:</strong> 유연성 향상과 스트레스 해소에 도움이 됩니다.</li>
<li data-sourcepos="28:1-29:0"><strong>근력 운동:</strong> 가벼운 아령이나 밴드를 이용한 근력 운동은 근육량 감소를 예방하고 기초대사량을 높여줍니다.</li>
</ul><h3 data-sourcepos="30:1-30:18">운동 시 주의해야 할 자세</h3><ul data-sourcepos="31:1-35:0">
<li data-sourcepos="31:1-32:24"><strong>허리 굽히는 동작:</strong> 허리에 부담을 주므로 피하는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true" s:///jointluv/221788503330"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="허리 굽히는 동작 피하기 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSrhpdS0mOUI5aaiEiQfFq214ZIPBIP0m5WCC4UBd1mXHhPiJrgnHquRdkuO3K2"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s:///jointluv/221788503330" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQ-KZ_IQW4f8L4W7cwwlGTl85qFcme6Gb0Ip_PGSEX7cDyBoXlQ5aiwQrKZfPf4heWQ_PI-R4ttAvSs9DIBOsP2YJjBIu0m2a29_g"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt"></span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 허리 굽히는 동작 피하기 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="33:1-33:53"><strong>갑작스러운 회전 운동:</strong> 어지럼증이나 혈압 변동을 유발할 수 있으므로 주의해야 합니다.</li>
<li data-sourcepos="34:1-35:0"><strong>무릎에 무리가 가는 동작:</strong> 무릎 관절에 손상을 입힐 수 있으므로 조심해야 합니다.</li>
</ul><h3 data-sourcepos="36:1-36:14">운동 전후 주의사항</h3><ul data-sourcepos="37:1-41:0">
<li data-sourcepos="37:1-37:47"><strong>혈압 측정:</strong> 운동 전후 혈압을 측정하여 안전하게 운동할 수 있도록 합니다.</li>
<li data-sourcepos="38:1-39:15"><strong>스트레칭:</strong> 운동 전후 스트레칭을 통해 근육을 이완시켜줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="스트레칭 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSMEmNMDQBwWqPf-2GTplvzdLfJ5t0ypYLsdxq6trYz6ZSaAlx_COyrANEkyjAs"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 스트레칭 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></li>
<li data-sourcepos="40:1-41:0"><strong>충분한 휴식:</strong> 운동 후에는 충분한 휴식을 취하여 피로를 회복합니다.</li>
</ul><p data-sourcepos="42:1-42:93"><strong>주의:</strong> 위 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방법이 다를 수 있습니다. 반드시 전문가와 상담 후 운동 계획을 세우는 것이 좋습니다.</p><p data-sourcepos="44:1-44:39"><strong>자신에게 맞는 운동을 꾸준히 실천하여 건강한 삶을 만들어가세요!</strong></p><p data-sourcepos="46:1-46:58"><span><div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><!----><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.koreahealthlog.com/news/articleView.html?idxno=47441"><!----><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="고혈압 환자 운동 모음 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQ2oZpFWftnDggbjRrhKVYRqdqFWzVqxKAb0S-wCyVfOfxfp_oW8skg-L3RGMjx"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span><!----><!----><!----></a><!----><!----><!----><!----><!----><!----><!----><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://.koreahealthlog.com/news/articleView.html?idxno=47441" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_37832d8f7d276c97","c_18ff58087d5698dc",null,"rc_5f3d27968982cb44",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcT9HmVSP_S_99CIykF7m0GJGcjUZLgRcfYS1i0HqRlk5cyamxGrTpCW9uYUud0zuGUe2xWU5rpA4P9GpPXTHeDgIRsvktmKMhhc6to5RI01ug"><!----><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.koreahealthlog.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a><!----></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 고혈압 환자 운동 모음 </div><!----><!----></div><!----><!----><!----><!----><!----><!----><!----></single-image><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----><!----></response-element></div></span> (여러 가지 운동 를 모아서 보여줍니다.)</p><p data-sourcepos="48:1-48:27"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p></div>
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