When is the best time to run?

When is the most appropriate time for patients with hypertension to exercise? Many people, especially the elderly, choose morning as the main time for exercise. In fact, in cities, air pollution is most serious in the early morning and evening, while the air is relatively clean at noon and in the afternoon. In fact, exercise therapy has been proven to be one of the most effective blood pressure lowering therapies. If the level of exercise is appropriate, it can be both beneficial for health and has no negative effects. So when is the most suitable time for patients with hypertension to exercise?

Getting up too early to exercise is not good for patients with hypertension because of the "morning peak" in blood pressure, which means that blood pressure is most likely to rise from early morning to morning (7-9 am), and cardiovascular and cerebrovascular events are most likely to occur. Therefore, patients who do not take antihypertensive drugs in the morning and go out to the park to exercise may develop hypertensive encephalopathy or stroke.

It is best for patients with hypertension and cardiovascular disease to exercise at 4 pm. But from a practical point of view, if all elderly people are asked to go out for exercise in the afternoon, many of them will not exercise. So the method can be adjusted, that is, the time of exercise: don’t go out to exercise too early in the morning, exercise after the sun comes out.

Before getting up to exercise, drink a glass of water and eat two cookies; don't exercise too intensely or overdo it, and do warm-up movements. It is best to go with someone. If no one is going with you, bring a card with your name, address, and illness written on it so that you can get timely help in case of an accident.

Suitable exercises for people with high blood pressure:

1. Walking: Walking is suitable for people with all kinds of high blood pressure. After a longer walk, diastolic blood pressure dropped significantly and symptoms improved. Walking is usually done in the morning, evening or before going to bed. The appropriate duration is 15-50 minutes, once or twice a day. The speed can be determined according to personal physical condition. Taking a walk outdoors in fresh air is a simple and easy way to prevent and treat high blood pressure.

2. Tai Chi: Tai Chi has a particularly significant effect on preventing and treating hypertension, and any patient with hypertension can practice it. According to a regional survey, the average blood pressure of elderly people aged 50-89 who have practiced Tai Chi for a long time is 134.1/80.8 mmHg, which is significantly lower than that of ordinary elderly people in the same age group.

3. Qigong: According to the research on the blood pressure lowering principle of qigong therapy by Chinese medical personnel, qigong has a significant therapeutic effect on patients with hypertension. The short-term effectiveness of qigong in treating hypertension can reach about 90%. There are also reports in the United States that using qigong to treat high blood pressure is effective in about 75% of people after six months.

4. Jogging or long-distance running: Jogging and long-distance running require more exercise than walking and are suitable for patients with mild symptoms. The maximum heart rate of a patient with hypertension when jogging can reach 120-136 beats per minute. Long-term exercise can steadily lower blood pressure, stabilize pulse, enhance digestive function and alleviate symptoms. The running time can be gradually increased from a short time to 15 to 30 minutes. Go slow, don't run fast. People with coronary heart disease should not run long distances to avoid accidents.

The editor finally recommends that everyone eat more vegetables and fruits, which is also one of the ways to prevent high blood pressure. If the patient only insists on physical exercise every day without adequate nutritional supplements, the symptoms of high blood pressure will also become more and more serious. We must learn to start from multiple methods to solve the problem of high blood pressure.