Physical exercise is an effective complementary therapy for hypertension.
Exercise therapy can effectively assist in lowering blood pressure, adjusting the function of the nervous system, improving blood circulation, enhancing physical activity and quality of life, and is an essential part of hypertension treatment.
In the exercise therapy of hypertension:
first of all, we must strictly grasp the indications and contraindications, Any clinically unstable condition is a contraindication, including acute hypertension, severe hypertension or hypertensive crisis, unstable stage III hypertensive disease and combined with other serious complications.
Second, control the amount of exercise, the intensity of exercise must be appropriate for each person. Start with a small amount of exercise, gradually increase with the improvement of the functional state of the body, and then maintain the appropriate amount of exercise and exercise frequently. Exercise intensity is often measured by the heart rate during exercise, generally 50% to 70% of the highest heart rate (220 - age) as the appropriate heart rate during exercise, the heart rate should return to normal within 3 to 5 minutes after stopping the activity, and the heart rate of people over 50 years of age should not exceed 120 beats/min.
Because different people with hypertension have different ages, symptoms and conditions, the type of exercise therapy they choose varies. Although exercise is the best treatment for hypertension, the type, intensity, duration and frequency of exercise should be decided by each hypertensive patient, especially middle-aged and elderly patients, according to their own physical condition and under the guidance of a doctor.
Exercise therapy for hypertension mostly uses aerobic exercises such as walking, jogging, cycling and swimming
1. Aerobic training
The more intense the activity, the more attention should be paid to the preparation and ending activities. It takes at least 1 week for the training effect to develop, and 4 to 6 weeks to reach a more significant blood pressure-lowering effect. After a phase of time training, systolic blood pressure can generally be reduced by 10 mmHg, diastolic blood pressure is generally reduced by about 8 mmHg.
2. Circulatory resistance exercise
Generally use the cycle of resistance training, that is, using the equivalent of 40% of the maximum primary contraction force as the exercise intensity, do resistance contraction of large muscle groups (such as biceps, low back muscles, pectoralis major, quadriceps, etc.), each section in 10-30 seconds, repeat 8-15 contractions, each section rest 15-30 seconds, 10-15 sections for a cycle, each training 1 to 2 cycles, 3 to 5 times a week, 8 ～For 8 to 12 weeks as a course of treatment. After gradual adaptation, the amount of exercise can be gradually increased in increments of 5% per week.
Following groups of people with a high risk of hypertension need more professional medical guidance to avoid choosing inappropriate exercise without authorization and avoiding cardiovascular accidents.
1. patients with acute progressive hypertension.
2. patients with severe hypertension or a hypertensive crisis.
3. people at high risk of hypertension with unstable conditions.
4. Combination of other serious complications, mainly including the following 7 conditions.
- Severe arrhythmias.
- Tachycardia.
- cerebral vasospasm.
- heart failure.
- unstable angina pectoris.
- failure to control blood pressure due to obvious adverse effects of antihypertensive drugs.
- Excessive increase in blood pressure exceeding 220/110 mmHg during exercise.
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