The hypertension patients should keep proper body exercises. Including three type of exercises, the aerobic exercises, the muscle stretching exercises, and the strengthening exercises. Specific projects could be choose walking, jogging, Taiji, swimming, Qigong, dancing, and so on. The intensity of the exercises should vary from one person to another, according to the requirements of scientific temper, and the heart rate could be taken as the standard of the intensity of the exercises, the suitable heart rate in exercise could be the average heart rate deducted by 180 or 170, or adopt 60%¡«85% of the max heart rate. The exercise frequency should be 3¡«5 times per week, and 20¡«60 continuous minutes could be ok, and could be identified in accordance with the health situation of the patients, the exercise type, and the climate. If feel good after exercise, and keep good weight, it indicates that the intensity and type of the exercise is suitable.
Hypertensive patients of the first period can engage in normal physical activities or moderate intensity exercise.
Hypertensive patients of the second period can take low-intensity exercise, such as aerobics, tai chi, walking, and so on.
Hypertensive patients of the third period can do Qigong and physically massage activities, and so on.
It is good and difficult in insisting in exercise, and could take the method of ¡°three, five, and seven¡±. ¡°Three¡± refers to walk 30 minutes for each time, 3 km daily 1-2 times; "Five" refers to have at least five times weekly for exercise; "Seven" refers to the moderate intensity of the campaign, that is, exercise intensity equal to age adds heart rate, and that is equivalent to 170. Meanwhile, ensure the adequate sleep. Encourage to take exercise for at least three times a week or daily participation in sports, that is better, and each time 30 to 45 minutes for the good.
Exercise emphasizes on the proper intensity, time and physical condition for the exercise of personal strength. Strong manual or excessive exercise can increase the cardiac output, make the body muscle contraction, abdominal pressure increased, blood relative concentrates in the larger blood vessels, and cause high blood pressure and induce the stroke. Patients with hypertension should avoid strength exercises, such as weightlifting, and other breath-hold campaigns. Emphasize on the time for exercise, should take meal within one hour after the exercise, do not exercise after drinking wine, and not take exercise after bath. The exercise environmental requires spacious bright, relatively quiet, the fresh air without odor, and not exercise in the roadside full of vehicles. Patients with hypertension should also conform to the changes of nature to protect themselves. Take exercise in the morning and night in summer. And from late autumn, the vessel will be stimulated by the cold air outside and contraction, to increase the blood pressure, exercise intensity should be lowered. Winter and early spring is the season of high outbreak of hypertension disease, so in the cold period of winter (temperature below 5 ¡ã C), it would be better not go out to exercise. Moreover, should avoid Winter Swimming.
