As a common chronic disease, high blood pressure, while drug treatment is accompanied by sound motor planning, plays an indispensable role in the control of blood pressure and the maintenance of health. Appropriate exercise helps people with high blood pressure to better manage their condition by enhancing their cardiovascular function, improving their vascular resilience, reducing their weight and stress. So how do people with hypertension plan for their own sport?
First, pre-campaign assessments are crucial. Before moving, patients with hypertension must go to the hospital for a full physical examination, including blood pressure measurements, electrocardiograms, cardiac ultrasound, etc., to determine whether their physical condition is suitable for exercise and what is appropriate for their motor strength. In particular, for patients whose blood pressure control is unstable, accompanied by heart disease or other complications, there is a greater need to develop individualized sports programmes under the professional guidance of doctors.
The selection of sports projects should be guided by the principles of proportionality, safety and effectiveness. Aerobics is the preferred option for most hypertension patients. It’s a simple and less demanding campaign like going. Patients can move faster, with their arms moving naturally, 30 – 60 minutes per trip, 5 – 7 times a week. In the run-up, most of the body’s muscles are able to exercise, which helps to promote blood circulation and enhance CPR function.
A jogging is also a good option, but a little more intense than a jogging. When jogging, the patient must be careful to maintain a steady rhythm and not be too fast to be able to easily talk to others. 20 – 30 minutes per jogging, 3 – 5 times a week. When jogging, the blood pump function of the heart is effectively exercise, and the blood vessels are able to maintain a good elasticity in rhythmic contractions and constrictions.
Swimming is also for high blood pressure patients. When moving in water, the pressure on the body is relatively even and the effect on the joint is smaller. Patients may choose to swim freely, or in the position of a frog, for 30 – 40 minutes per swim, 3 – 4 times a week. Swimming not only improves the body’s muscles, but also improves the respiratory function, which greatly benefits the cardiovascular system.
In addition to aerobics, some simple force training can also be appropriately integrated into sports programmes. For example, arms force exercises are conducted using lighter bells, or movements to exercise leg and abdominal force, such as deep crouching and sit-ups. However, the intensity of force training should not be excessive, and each action can be carried out in 2 – 3 groups, 8 – 12 times each, 2 – 3 times a week. Power training helps increase muscle mass and increase basic metabolic rates, which in turn has a positive impact on blood pressure.
The schedule of sports time is also very well structured. In general, blood pressure tends to be at a high level after getting up in the morning, at which point it is inappropriate to carry out immediate physical activity. A few simple stretching exercises can be carried out, such as neck stretching, shoulder entanglements, waist reversals, and so on, as well as the movement of joints, the relaxation of muscles, and the formal exercise of exercise after the body has adapted slightly. The more appropriate exercise time is 9-11 a.m. or 4-6 p.m., when blood pressure is relatively stable and the body is in a better state. Each exercise is preceded by 5 – 10 minutes of warm-up activities, such as slow walking, joint exercise, etc., to bring the body into a state of motion and reduce the occurrence of motor damage. At the end of the exercise, do not stop immediately, and 5 – 10 minutes of relaxation, such as deep breath, slow walk, stretching muscles, etc., should be carried out to help restore calm and eliminate fatigue.
Sport intensity control is one of the core elements of the sport plan. The strength of the movement of high-tension patients should be appropriate to achieve a small amount of sweat and fatigue, but still to be able to talk easily. The strength of the movement can generally be measured by the heart rate, which is calculated more simply by the maximum heart rate = 220 – age, and the heart rate at the time of the exercise should be in the range of 50 – 70% of the maximum heart rate. For example, a 50-year-old hypertensive patient should have a heart rate of between 85 and 119 minutes. In the event of disorders such as dizziness, panic, dysentery and respiratory distress during the course of the exercise, the exercise shall be stopped immediately and blood pressure measured and, if necessary, promptly referred to the doctor.
With regard to the frequency of the exercise, at least 3 – 5 campaigns per week are carried out and it is not appropriate to space the exercise to maintain the body ‘ s fitness and continuous improvement of cardiovascular functions. But there is also a need to avoid excessive exercise and to give the body enough rest time to recover and adjust.
In the course of the campaign, there are some concerns that need to be borne in mind. Patients should wear comfortable, ventilated, loose sports clothes and sneakers to provide good support and protection. Sports sites are selected to be flat, safe and well-vented, such as parks, playgrounds, etc. During the campaign, care should be taken to replenish the moisture and to avoid dehydration by drinking in small quantities and several times. At the same time, the depressive drugs are to be carried with them in case of need.
In general, the development and implementation of a reasonable sports programme for persons with hypertension requires a combination of physical condition, physical activity, exercise time, motor strength, motor frequency and attention. By means of scientifically sound motion, the body is empowered in “motivation” to provide a solid basis for the smooth control of blood pressure and the long-term maintenance of health.
High blood pressure.
