In China, the number of chronic diseases represented by hypertension has been increasing. How should hypertensive patients of different ages choose suitable sports?
Tan Hong suggested that all sports should be carried out on the premise of good blood pressure control. When the blood pressure is too high and not completely controlled at the normal value, it is not suitable for moderate intensity sports, but proper walking and other daily activities are still feasible.
Young patients with high blood pressure can do moderate and high-intensity aerobic exercise, such as cycling, running, playing basketball, etc., for at least 5 days a week, more than 30 minutes each time; at the same time, they can also cooperate with some strength training, such as dumbbells, sit ups, etc., 2-4 times a week. In addition, swimming is a good choice.
For the elderly patients with hypertension, if they dont have the habit of doing medium and high-intensity exercise, they can do exercises to enhance the balance force, such as standing on one foot, standing on the heel, standing with eyes closed, etc., as well as exercises to prevent falls, or they can sleep on the bed to do exercises to exercise their feet, so as to exercise the strength and flexibility of the lower limbs. Generally, 30 minutes a time, 5 days a week. If the movement is inconvenient, the exercise frequency should be more than three days a week.
Tan Hong reminded that the purpose of sports is to move hands and feet, not to let muscles shrink and joints stiff, so it is better not to simply choose one kind of sports, multiple forms of sports will have better effect.
B. select the right time: do not exercise on an empty stomach in the morning
It is said that the plan of a day is in the morning. Many middle-aged and elderly people like to go out to the park to do sports in the morning when they are on an empty stomach. In fact, Tan Hong pointed out that the most suitable time for exercise in a day is from 4:00 to 5:00 in the afternoon. Why? First, from 6 to 10 in the morning is the peak time of human blood pressure. Exercise will raise blood pressure, increase the risk of hypertension, and fasting exercise is relatively easy to lead to hypoglycemia. Therefore, before exercise, you should eat something first; second, for the environment, the evening is the time when the air oxygen content is the highest in the day, which is suitable for exercise; third, you should take medicine according to the doctors order before exercise, To avoid high blood pressure during exercise.
C. what about people with multiple diseases?
Many middle-aged and elderly patients with hypertension also suffer from a variety of diseases, such as diabetes, coronary heart disease, atrial fibrillation, pulmonary hypertension and so on. Tan Hong suggested that for patients with complex diseases, it is better to consult a cardiologist before exercise. The doctor will give individualized suggestions according to the severity of the patients condition.
Tan Hong once treated a man in his 50s who had high blood pressure for seven or eight years and had complications of aortic dissection. He needed to take a variety of drugs, but regular drug treatment controlled his condition well. In addition, he often swam and exercised, and his blood pressure had been well controlled.
Tan Hong believes that if the patient has just experienced a more serious disease, more attention should be paid to step by step and gradually increase the amount of exercise. If there are symptoms of heart failure (such as chest tightness and discomfort) during normal sitting, it is not suitable for outdoor sports. You can walk in the living room at home when the state is stable. After the symptoms are relieved, you can go for a short walk outdoors. If the state is better, you can improve the walking speed and increase the activity time.
Experts stressed that no matter what kind of sports, the most important thing is not to cause physical discomfort. If you feel unwell, dont brace yourself and go to a doctor in time.
Misunderstandings in sports
1. Exercise can definitely reduce blood pressure?
The process of exercise itself is a process of heart rate and blood pressure rising, but it is beneficial to reduce blood pressure after exercise. Regular and appropriate exercise can help patients reduce blood pressure by 3-5 mmHg, but there are individual differences in this number. Hypertension is a chronic disease, which is irreversible. Exercise, medicine and other treatment methods are to slow down the deterioration of the disease and reduce the risk of disability and death. In general, exercise can improve the overall condition of patients with hypertension, and drug treatment is the most important and effective method, exercise can not be replaced.
2. Walking ten thousand steps a day can keep you healthy?
Walking ten thousand steps a day is a kind of exercise method which is different from each other on the premise that the body can bear it. Some patients still insist on walking, which is harmful to the body but not beneficial. Exercise should be done according to their ability. For the elderly who are over 70 years old, the pursuit of ten thousand steps a day will lead to excessive knee wear and muscle fatigue, which is not worth the loss. Under the condition of physical tolerance, it is more appropriate to walk 6000-8000 steps a day. (article / reporter of Yangcheng Evening News Chen Yingping intern Xie Jiayin correspondent Jin Ting)
Source: editor in charge of peoples network: Wu Yanli ufe63 nbjs6202