My blood pressure is high, so I don’t dare to exercise because I am afraid that my blood pressure will be higher. “Aunt Xu, 78, said. “I’m afraid that it will be bad if I don’t exercise. I insist on walking 10,000 steps every day, but my blood pressure is high…” said the 88-year-old Uncle Chen. Many hypertensive patients feel that their daily blood pressure is controlled. No, exercising again will be dangerous and unsafe. Should people with high blood pressure exercise? How?
Tan Hong, chief physician of the Department of Cardiovascular Medicine, Guangdong Provincial People’s Hospital, pointed out that scientific physical activity can prevent diseases, delight the body and mind, and promote health. For patients with high blood pressure, they are encouraged to exercise according to their ability because of a healthy lifestyle. It is one of the measures for the treatment of high blood pressure; of course, exercises are divided into categories and strengths. Patients of different ages and different conditions should choose different exercise methods.
A,Choose the right item: aerobic exercise is the mainstay
The number of patients with chronic diseases represented by hypertension in my country has been increasing. How should hypertensive patients of different ages choose a sport that suits them?
Tan Hong suggested that all exercises should be carried out under the premise of controlling blood pressure. When the blood pressure is too high and not fully controlled at the normal value, it is not suitable for moderate-intensity exercise, but appropriate daily activities such as walking are still feasible.
Young hypertensive patients can do moderate to high-intensity aerobic exercises, such as cycling, running, playing basketball, etc., at least 5 days a week, at least 30 minutes each time; at the same time, they can also cooperate with some strength type Training, such as dumbbells, sit-ups, etc., 2-4 times a week. In addition, swimming is also a good choice.
For elderly hypertensive patients, if you do not have the habit of doing medium and high-intensity exercise, you can do exercises to enhance balance, such as standing on one foot, standing with heels, standing with closed eyes, etc. There are also exercises to prevent falls, and you can also sleep Exercise exercises for both feet on the bed to exercise the strength and flexibility of the lower limbs. Generally, 5 days a week, 30 minutes each time, if you have limited mobility, you should also ensure that you exercise more than three days a week.
Tan Hong reminded that the purpose of exercise is to move hands and feet to prevent muscle atrophy and joint stiffness. Therefore, it is best not to simply choose one exercise. A combination of multiple forms of exercise will be more effective.
B,Choose the right time: Do not exercise on an empty stomach in the morning
all say, “The plan for a day lies in the morning.” Many middle-aged and elderly people like to go out to the park to do exercises on an empty stomach in the early morning. In fact, Tan Hong pointed out that the most suitable time of day for exercise is 4 to 5 in the afternoon. why? First, 6 to 10 in the morning is the peak time of human blood pressure. Exercise will increase blood pressure and increase the risk of high blood pressure, and fasting exercise is relatively easy to cause hypoglycemia. Therefore, you should eat something before exercising; For the environment, the evening is the time when the oxygen content in the air is the highest in the day, and it is suitable for exercise; third, you should take the medicine as prescribed by your doctor before exercise to avoid the increase in blood pressure during exercise.
C,What about people with multiple diseases?
Many middle-aged and elderly hypertensive patients also suffer from multiple diseases, such as diabetes, coronary heart disease, atrial fibrillation, and pulmonary hypertension. Tan Hong suggested that for patients with complex diseases, it is best to consult a cardiologist before exercise. The doctor will give personalized advice based on the severity of the patient’s condition.
Tan Hong once admitted to a 50-year-old male patient who had been suffering from high blood pressure for seven or eight years, and at the same time suffered from complications of aortic dissection. He needed to take a variety of drugs, but regular drug treatment controlled the condition. Yes, coupled with his frequent swimming exercises, his blood pressure has been well controlled.
Tan Hong believes that if the patient has just experienced a serious illness, he should pay more attention to the gradual and gradual increase in exercise when choosing exercise. If you have symptoms of heart failure (such as chest tightness) during normal sitting, it is not suitable for outdoor exercise. You can take a walk in the living room at home when the state is stable; wait a short walk outdoors after the symptoms are relieved. Even better, you can increase the walking speed and increase the time for activities.
Experts emphasized that no matter what kind of exercise, the most important thing is not to cause physical discomfort. If you feel unwell, don’t hold on to it and seek medical attention in time.
1, “Exercise can definitely lower blood pressure?”
The process of exercise itself is a process of increasing heart rate and blood pressure, but after exercise, it is conducive to lower blood pressure. Regular and appropriate exercise can help patients lower their blood pressure by 3-5 mmHg, but this number has individual differences. Hypertension is a chronic disease and is irreversible. Treatments such as exercise and drugs all slow down the deterioration of the disease and reduce the risk of disability and death. From an overall point of view, exercise can indeed improve the overall condition of patients with hypertension, and drug treatment is the most important and effective method, and exercise cannot be replaced.
2, “If you walk ten thousand steps a day, can you stay healthy?”
Walking ten thousand steps a day is an exercise method that varies from person to person if the body can bear it. Some patients are clearly already unwell, and still insist on walking. This is harmful to the body but no benefit. Exercise should be done according to one’s ability. For the elderly over 70, the pursuit of tens of thousands of steps per day will cause excessive knee wear, excessive muscle fatigue, and the loss outweighs the gain. If the body tolerates it, it is more appropriate to walk 6000-8000 steps a day. (Reporter Chen Yingping, Intern Xie Jiayi, Correspondent Jin Ting)