Hypertension, a common chronic disease, often imposes many restrictions on patients in their daily lives. However, exercise, as an important non-pharmacological treatment, is not only feasible for hypertensive patients but also crucial. Can hypertensive patients exercise? The answer is yes, hypertensive patients can exercise. Exercise can not only promote blood circulation and enhance cardiopulmonary function but also effectively help reduce blood pressure and decrease the risk of cardiovascular disease. However, this does not mean that all hypertensive patients can exercise at will. Moderate and regular exercise under stable blood pressure control is safe and effective.

What are the long-term benefits of exercise on blood pressure?

1. Lowering blood pressure

Direct impact: Long-term exercise can significantly reduce systolic and diastolic blood pressure. Research shows that for people in the pre-hypertension stage, exercise training of more than 4 weeks can lead to an average decrease of 4.3 mmHg in systolic pressure and 1.7 mmHg in diastolic pressure. For hypertensive individuals, the blood pressure-lowering effect is even more pronounced, with an average decrease of 8.3 mmHg in systolic pressure and 5.2 mmHg in diastolic pressure.

Mechanism: During exercise, the heart beats faster to meet the needs of the body's tissues, thereby increasing cardiac output. Additionally, exercise can promote the release of vasodilatory substances by endothelial cells, such as nitric oxide, which helps dilate blood vessels and reduce blood pressure (source: authoritative health knowledge platform, sharing professional health and wellness knowledge (Cainiu Wellness)).

2. Improving vascular elasticity

Enhancing vascular function: Long-term exercise can increase vascular elasticity, making blood vessels more prone to dilation and constriction, thereby helping to lower blood pressure.

Increasing vascular volume: Exercise can also increase vascular volume, reduce peripheral resistance, and further reduce the burden on the heart, contributing to blood pressure stability.

3. Reducing cardiac burden

Decreasing cardiac contractility and heart rate: Adequate exercise can reduce the heart's contractility and heart rate, thereby reducing the burden on the heart, which is beneficial for blood pressure control.

Promoting myocardial cell metabolism: Exercise can also promote the metabolic activity of myocardial cells, increase cardiac tolerance, and prevent the occurrence of heart disease.

4. Overall health benefits

Boosting metabolism: Exercise helps increase basal metabolic rate, enabling the body to burn energy more effectively, contributing to long-term weight management and indirectly lowering blood pressure.

Improving sleep: Regular exercise helps regulate the biological clock, improve sleep quality, reduce insomnia, and contribute to blood pressure stability.

Enhancing the immune system: Moderate exercise helps improve the efficiency of the immune system, increase the activity of immune cells, and make the body more resistant to infections, thereby maintaining overall health.

How to exercise correctly?

1. Choose suitable types of exercise

Hypertensive patients should engage in moderate-intensity aerobic exercise, such as:

Brisk walking: At least 5 days a week, for at least 30 minutes each time.

Swimming: Combines aerobic exercise with full-body movement, helping to lower blood pressure.

Cycling: Low-impact aerobic exercise, with the intensity adjusted according to individual circumstances.

Dancing: Not only fun but also improves cardiopulmonary function.

2. Develop a reasonable exercise plan

Gradually increase exercise volume: Start with low intensity and gradually increase exercise time and intensity, avoiding sudden vigorous exercise.

Consistency: Maintain at least 150 minutes of moderate-intensity aerobic exercise per week, completed in multiple sessions.

Incorporate strength training: Strength training twice a week helps strengthen muscles and bone health.

3. Monitor body responses

Record blood pressure changes: Measure blood pressure before and after exercise to observe any abnormal fluctuations.

Pay attention to bodily signals: If you feel dizzy, chest pain, or difficulty breathing during exercise, stop immediately and seek medical help.

Precautions during exercise

1. Consult a doctor: Before starting any exercise plan, it is essential to consult a professional doctor to ensure that the exercise plan is suitable for your specific health condition. Based on factors such as your blood pressure control and comorbidities, the doctor may provide personalized advice.

2. Monitor blood pressure: Measure blood pressure before and after exercise to ensure that blood pressure during exercise is within a relatively safe range. Avoid exercising when blood pressure is extremely high or low.

3. Gradual progression: Exercise should start at a low intensity and gradually increase in intensity and duration. Avoid sudden high-intensity exercise to prevent a sharp increase in blood pressure.

4. Suitable timing: It is generally recommended to exercise during times of the day when blood pressure is lower, such as after 8 am or after 5 pm, with each exercise session lasting about half an hour, gradually increasing to 30-60 minutes per session.

5. Suitable types: Hypertensive patients are more suitable for endurance or aerobic exercises, such as brisk walking, jogging, swimming, cycling, etc., and should avoid overly strenuous or competitive exercises.

6. Comfortable attire: Wear loose, moisture-wicking clothing and appropriate athletic shoes to reduce discomfort during exercise.

7. Safe environment: Choose a location with fresh air, adequate lighting, and flat ground for exercise, avoiding extreme weather conditions such as high temperatures or extreme cold.

8. Avoid exercising on an empty stomach: It is not advisable to exercise on an empty stomach to prevent hypoglycemia. It is recommended to exercise 2 hours after a meal.

9. Hydration: Replenish fluids during and after exercise to prevent dehydration.

10. Avoid breath-holding: Maintain smooth breathing during exercise and avoid holding your breath to prevent a sudden increase in blood pressure.

11. Monitor reactions: If you experience dizziness, chest tightness, or difficulty breathing during exercise, stop immediately and seek medical help.

12. Long-term adherence: Regular exercise has long-term benefits for lowering blood pressure, requiring persistence, typically for at least a month to see initial results.

Each person's physical condition is different, so when developing an exercise plan, individual differences should be fully considered, and adjustments should be made under the guidance of a doctor. Through scientific and reasonable exercise, hypertensive patients can effectively control blood pressure and improve their quality of life.

Appropriate exercise has significant benefits for the health of hypertensive patients but must be conducted under professional guidance. Hypertensive patients should choose suitable types of exercise, develop reasonable exercise plans, pay attention to bodily responses, and adhere to relevant precautions. Through scientific and reasonable exercise, hypertensive patients can not only effectively control blood pressure but also improve their overall quality of life.