Daily fitness methods for hypertension

For people with hypertension, the key points of daily fitness should be slow and appropriate, gradual and progressive, within one's capacity, and in moderation. Hypertensive patients must be very cautious when participating in jogging. Generally, it is only suitable for young patients with mild hypertension. On the basis of walking exercise, walk at a speed of 1 kilometer in 10 to 12 minutes. After walking 1 to 2 kilometers, if the patient feels no discomfort, they can then alternate between walking and jogging, with jogging as the main exercise throughout the journey. Once a day, for 20 to 30 minutes each time. For patients over 50 years old, the maximum heart rate during jogging should not exceed 125 beats per minute. When starting to walk, the pace should be slow, coordinated and the whole body relaxed. Walk at a slow pace of 60 to 80 steps per minute for 15 to 20 minutes, once a day. If your blood pressure has dropped and your heart function is good after a period of continuous exercise, you can gradually increase your walking speed, but it is advisable to keep it between 80 and 100 steps per minute (moderate speed). Also, gradually extend your daily walking time to 30 to 60 minutes, and you can complete it twice a day, in the morning and afternoon. Tai Chi is best practiced in the morning when the air is fresh. Those with better physical strength can practice the complete set of simplified Tai Chi. Those with weaker physical strength can perform half a set or choose to practice a few movements. Practice 1 to 2 times a day, each time for no less than 15 minutes. Hypertensive patients should practice static Qigong, such as relaxation Qigong, 2 to 3 times a day, for 20 to 30 minutes each time. "Others" can be selected according to physical condition. Relaxing swimming, effortless mountain climbing and enjoyable games are all suitable.