1. Different degrees of hypertensive patients should have different types of exercise and exercise, and each patient should develop an individualized exercise plan in combination with their own conditions: Patients with stage I hypertension can perform normal physical activity or moderate-intensity exercise; Hypertensive patients can use low-intensity exercise, such as aerobics, Tai Chi, walking, etc.; III hypertensive patients can do qigong exercises and body massage activities.
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2. If you insist on exercising, you may adopt the “Three-Five-Five-Act Methodâ€. “Three†refers to 30 min, 3 km per day, 1-2 times a day; “Five†refers to at least 5 exercise times per week; “Seven†refers to moderate-intensity exercise, ie, exercise intensity is age plus heart rate is equal to 170. At the same time to ensure adequate sleep. It is encouraged to exercise at least 3 times a week or to participate in exercise every day. It is advisable to use 30 min-45 min each time.
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3. Exercise emphasizes the intensity, timing, and environment of the individual's physical condition. Hypertensive patients should avoid force-type exercise, such as weightlifting and other breath-holding exercises. In exercise time, do not exercise within 1 hour after a meal, do not exercise after drinking, and do not exercise after taking a bath. Don't exercise when feeling tired, weak, or catching a cold. The sports environment requires spacious and bright, relatively quiet, fresh air without odor, avoiding the movement of many vehicles on the roadside. Patients with hypertension should also protect themselves in accordance with the laws of nature's changes, and in the summer should choose to exercise in the morning and evening. From late autumn, people's blood vessels will contract due to the stimulation of the outside cold air, which will increase blood pressure and exercise intensity should be reduced. Winter and early spring are high seasons of hypertension, so it is best not to go out for exercise during the cold winter months (temperature below 5°C).
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