Is it suitable for hypertensive patients to exercise in the summer? Summer is a peak period for hypertension, not only for hypertension, but also for many other diseases such as cerebral congestion, cerebral thrombosis, coronary heart disease, and heart disease, all caused by hypertension. So how should hypertensive patients take care of themselves? In fact, moderate exercise has many benefits for the recovery of hypertensive patients. Let's take a look below!
Exercise suitable for hypertensive patients
Exercise is important for the rehabilitation of hypertensive patients, and the selection of exercise types should be based on aerobic metabolism. Avoid static strength exercises like pushing, pulling, and lifting, or breath-holding exercises. Choose activities that are systemic, rhythmic, easy to relax, and easy to monitor. If conditions permit, use treadmills, bicycle power meters, and other equipment for exercise. The suitable types and methods of exercise for the rehabilitation of hypertensive patients include qigong, tai chi, therapeutic exercises, and walking, etc.
1. Qigong
Relaxation exercises are recommended, and stationary exercises, strengthening exercises, and dynamic exercises can also be used. The exercise principles emphasize "relaxation", "stillness", and "lowering". Coordinate thoughts with simple movements. The position of the mind should be lower than the position of the heart, such as the dantian and the Yongquan point. Breathing should be smooth, and avoid holding one's breath. Properly extend the exhale to increase the excitability of the vagus nerve. Movements should involve large movements of alternating and coordinated movements of the upper and lower limbs and trunk, with a combination of relaxation and tension, avoiding sustained tension and prolonged contraction. Qigong exercises should be performed at least once a day, for 30 to 45 minutes each time. It has been reported that after one exercise session, the systolic blood pressure can decrease by 2.1 to 2.4 kPa, and the diastolic blood pressure also decreases. The effects can usually be seen after about two weeks of exercise. There are reports that in cases where blood pressure control is not effective with medication alone, adding qigong can effectively control blood pressure. Adding qigong during the maintenance phase is even more effective, often reducing the maintenance dosage by one-third to one-half, and maintaining stable blood pressure.
2. Tai Chi
Because Tai Chi movements are gentle, muscles are relaxed, and the movements are mostly large and rhythmic, it helps to lower blood pressure by promoting a calm state of mind. After completing a set of simplified Tai Chi exercises, the systolic blood pressure can decrease by 1.3 to 2.7 kPa (10-20mmHg). The average systolic blood pressure of elderly people who practice Tai Chi regularly is about 2.7 kPa lower than that of elderly people in the same age group. The most important thing for hypertensive patients practicing Tai Chi is to focus on "relaxation". Relaxing the muscles can reflexively cause blood vessels to "relax", thereby reducing blood pressure. In addition, when practicing Tai Chi, use mental focus to guide the movements, concentrate the mind, and maintain a calm state of mind. This helps to alleviate symptoms such as tension, excitement, and nervous sensitivity in hypertensive patients.
3. Walking
Walking can start with a pace of 70 to 90 steps per minute, walking at a speed of about 3 to 4 km per hour, and continue for 10 minutes. It is mainly suitable for hypertensive patients without exercise habits as an adaptive exercise process. Later, the walking speed can gradually be increased or walking on hilly terrain. The use of medical walking (walking on flat ground with ups and downs) in the treatment of hypertension in China has achieved good results.
In summary, after suffering from hypertension, patients should not only pay more attention to their daily lives, but also regularly measure blood pressure and undergo physical examinations to prevent cerebrovascular accidents. According to observations, when the systolic blood pressure is higher than 25 kPa, the incidence of cerebrovascular accidents increases by 3 times, and when the diastolic blood pressure is higher than 14.7 kPa, the incidence increases by 5 times. Therefore, it is necessary to control blood pressure. Secondly, it is advisable to prevent transient cerebrovascular hypertension, such as emotional excitement, nervousness, anxiety, vigorous exercise, fatigue, excessive force, head collisions, straining during bowel movements, etc. Sudden changes in climate, irregular diet (such as overeating), and unpredictable lifestyle can also induce cerebrovascular accidents, so vigilance should be increased.
