High blood pressure, the hidden, healthy “killer”, afflicts many people around the globe. For high blood pressure patients, in addition to drug treatment and dietary adjustment, motor therapy is also a key part of blood pressure control. Appropriate motion enhances cardiovascular function, reduces body weight and reduces pressure, thus helping to stabilize blood pressure in a safe range. This is followed by a detailed presentation of the sports recommendations for a wide range of hypertension patients.
I. Pre-motion preparedness and considerations
1. Counselling doctors: Before starting a sports programme, patients must consult with professional doctors. The doctor assesses the patient ‘ s blood pressure level, heart function, and if there are complications, and tailors it to a safe and appropriate sports programme. For example, in cases where the blood pressure of the patient is too high (constriction 180 mmHg or scalding 110 mmHg) or is associated with complications such as severe heart disease, ophthalmosis and so forth, it may be necessary to control the condition before the movement is carried out, subject to the approval of the doctor.
2. Selection of suitable equipment: A comfortable and well-supported and buffered pair of sneakers is essential to effectively reduce the pressure on feet and joints during the exercise and reduce the risk of motor damage. At the same time, the wearing of loose, air-breathing sports clothes helps to spread heat, preserves the comfort of exercise and allows patients to focus on exercise.
Appropriate sports projects
1. Aerobics are the dominant: aerobics such as walking, jogging, swimming, cycling, Tai Chi Fist, etc., are excellent choices for high blood pressure patients.
– Walking: it is the easiest way to move, not subject to space and equipment. Patients can walk for 30 – 60 minutes per day, at a moderate rate, with a slight sweating, a slight increase in their breathing, but still able to talk. For example, a walk can take place in a small area, in a park or by a river, while enjoying the natural light, for the purpose of physical and mental exercise.
– jogging: jogging is a little more intense than walking. Patients can start with short distance and slow speed, e.g., 10 – 15 minutes per jogging, with time and speed gradually increased after physical adaptation. Be careful to maintain the right running position, with a slight forwarding of the body, a moderate pace and a natural swing of the arms, avoiding overtired and breathing.
– Swimming: Swimming is less stressful on joints, can exercise all muscles and enhance CPR functions. High blood pressure patients can choose a more relaxing swimming position, such as a frog swim, or a back swim, which takes 3 – 4 times a week for 30 – 40 minutes each. Attention needs to be paid, however, to the temperature, quality and safety of the swimming pools and to avoiding swimming immediately after empty abdomen or meals.
Tai Chi: This is our traditional exercise of physical fitness, which is soft, slow, coherent and has a good physical and psychological control. Patients can take part in Tai Chi boxing classes or follow teaching videos, practice one to two times a day for 30 to 60 minutes each, and feel the physical and psychological relaxation and balance in one move.
2. Appropriate force training aids: Where physical conditions permit, some simple force training can be appropriately added, such as arm-force exercises with small dumb bells, deep-pitted leg exercises, etc. However, force training should not be too intense and should be conducted under the guidance of professionals to avoid sharp increases in blood pressure due to air-screening, excessive force, etc. It is proposed to conduct 2 – 3 force trainings per week, 2 – 3 groups per action, 8 – 12 groups per operation.
Time and frequency of exercise
Timing: Campaigns during the peak period of early morning blood pressure are generally available between 9-11 a.m. and 4-6 p.m. Temperatures are more appropriate at this time, blood pressure in the human body is relatively stable and motor safety is higher. The duration of each exercise is determined by the physical condition of the individual and the strength of the movement, usually 30 – 60 minutes, divided into three stages of warm-up, physical activity and relaxation.
2. Motion frequency: It is more appropriate to maintain 4-7 per week. Adherence to regularity helps the body to adapt gradually to the exercise load and to continue to regulate the motion to blood pressure. Care needs to be taken, however, to avoid excessive exercise over many days in a row and to allow appropriate rest and recovery time for the body.
IV. Key points for attention in the campaign
1. Monitoring of blood pressure: During exercise, motion bracelets may be worn or blood pressure changes may be monitored in due course using portable blood pressure meters. In the event of an over-pressure (coercive pressure 180mmHg or nitrous pressure 110mmHg) or symptoms of dizziness, panic, breast discomfort, etc., the exercise shall be stopped immediately and the rest of the movement shall be put to rest or seek medical assistance.
2. Control of the strength of the movement: the principle of step-by-step, quantitative approach to the movement shall be observed. The suitability of motor strength can be judged by self-perception and heart rate. Generally, the heart rate should not exceed 60 – 70% of the maximum heart rate (maximum heart rate = 220 – age). For example, a 50-year-old high blood pressure patient whose heart rate should be in the range of 102 – 119 per minute during exercise. If you feel too relaxed or overexhaustible during the exercise, the strength of the exercise should be adjusted in a timely manner.
V. Post-motion recovery and maintenance
1. Relaxation: after the exercise, do not immediately sit down or lie down and shall perform 5 – 10 minutes of relaxing activities, such as slow walking, stretching muscles, etc., to help the body to gradually return to calm and reduce the occurrence of muscle acid and motor injuries.
2. Replenishment of water: Water recharge at a suitable level after exercise, appropriate for white or light tea, avoiding sugary beverages or large quantities of cold drinks, and preventing blood sugar fluctuations and gastrointestinal disorders. Each water supply can be contained at 150 – 200 ml, with repeated drinking, so that the body absorbs water smoothly.
High blood pressure patients can add a strong boost to blood pressure management through reasonable exercise. But bear in mind that motor therapy needs to be combined with medication, dietary control, etc., and be sustained to achieve the desired effect of stabilizing blood pressure and improving health. On the path of sport, let us refuel for health with persistence and science, in harmony with high blood pressure and towards a new journey to a full-life.
