Exercise Guidelines for Hypertension Patients: How to Scientifically Control Intensity, Duration, and Frequency
Avoid Uncontrolled Exercise Intensity, Duration, and Frequency
It is said that as early as 2500 years ago, the ancient Greek physician Hippocrates said, "Sunlight, air, water, and exercise—these are the sources of life and health." From this brilliant saying, we can see how important exercise is to humankind. It can not only prevent high blood pressure and reduce risk factors leading to atherosclerosis, but also improve mood and mental agility. Therefore, smokers who exercise find it easier to quit, and dieters who exercise find they feel hungry as easily as before.
The essence of life lies in movement, and regular exercise is very important for people with hypertension. However, if the intensity, duration, and frequency of exercise are not carefully controlled, it can often have the opposite effect.
A commonly used intensity indicator is the difference between the maximum heart rate during exercise and the resting heart rate. However, for people with hypertension, the intensity indicator is the maximum heart rate of 210 minus the individual's age, then multiplied by 70%. For example, a 60-year-old hypertensive patient's heart rate should be 70% × (210 - 60) = 105. In other words, the patient's exercise intensity should be such that their heart rate does not exceed 105 beats per minute. Furthermore, the amount of exercise should be adjusted based on the patient's blood pressure changes and subjective symptoms during exercise.
The frequency of exercise can be 3-5 times per week, 20-60 minutes each time, or a daily scheduled exercise method can be adopted. The principle of gradual progression is to start with a small amount of exercise and gradually increase it, as long as it does not cause fatigue or discomfort, and to maintain this practice long-term.
You can frequently change the type of exercise, such as dancing, cycling, playing table tennis, tennis, practicing Tai Chi, and Qigong, etc. The goal is to reach the target heart rate and maintain it for more than 30 minutes. Walking 1600 meters at a moderate pace every day for 36 days can easily lead to a weight loss of 0.4 kg. After a year, you can lose 5 kg.
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