Hypertension, or high blood pressure, is a serious condition that can increase a person’s risk of developing cardiovascular disease. Therefore, healthcare providers state that regular exercise can help to manage and reduce hypertension. Exercise can help reduce hypertension by improving the efficiency of the heart, increasing the elasticity of arteries, and reducing individuals’ stress levels. Additionally, exercise can help a person maintain a healthy weight, which can also help lower their blood pressure. Guidelines for exercise for those with hypertension typically include moderate-intensity aerobic exercise for 30 minutes or more most days of the week and strength training two or three days a week. From this perspective, a comprehensive and effective exercise program for a 50-year-old male with a resting BP of 145/92, indicating hypertension, should include a combination of aerobic, resistance, and flexibility exercises.
Firstly, aerobic exercise is important for improving cardiovascular health and can help to lower individuals’ blood pressure. Walking, jogging, and swimming are all excellent forms of aerobic exercise for a hypertensive 50-year-old male (Esmailiyan et al., 2021). It is recommended that this person should be active for at least 150 minutes each week, with at least 10 minutes of continuous activity at a time, and the maximum is 30 minutes. Thus, the American Heart Association (ANA) recommends that adults with hypertension should get at least 150 minutes of moderate-intensity aerobic exercise per week (“American Heart Association recommendations,” 2018). Jogging is an aerobic exercise that is an ideal form of physical activity for hypertensive males. When jogging, it is important to start slowly and gradually increase speed and intensity. Over time, jogging at a moderate pace for 30-60 minutes, three to five days a week, can help reduce high blood pressure levels. It is important to drink plenty of water and take regular breaks during jogging to avoid dehydration and overheating.
Secondly, resistance exercise is also helpful for this population and can promote strength and improve overall fitness. One can do resistance exercises with body weight, weights, and bands. Exercises such as squats, push-ups, and lunges are all excellent choices for a hypertensive patient (Alpsoy, 2020). The patient should aim to do resistance exercises at least twice a week, with 8-10 repetitions of each exercise. For each exercise, a regular patient should aim for three sets of 10 to 15 repetitions, but the norm is decreased for persons with hypertension. It is usually recommended that a 50-year-old man should do at least two to three days of resistance exercise per week. Ideally, these days should be spread out across the week, with at least one day of rest in between resistance exercises. The exercises should focus on all major muscle groups, such as the arms, shoulders, back, chest, and legs.
At the same time, it is important to note that resistance exercises for 50-year-old males should include rather low-impact strength exercises, such as bodyweight exercises, light to moderate free weights, and resistance bands. It is crucial to perform these exercises slowly and with good form and take adequate rest periods between sets. This will reduce the risk of injury and enable the individual to achieve the desired results. The client should also consult with a doctor before starting any exercise program to confirm that it is safe and appropriate for his condition.
The next type of exercise includes flexibility exercises, which can reduce muscle tension and decrease stiffness and pain. Stretching and yoga are both excellent choices for a hypertensive patient. He should aim to do flexibility exercises at least three times a week, spending around 20 minutes each session. He should focus on slow and controlled stretching of the major muscle groups, such as the chest, back, legs, and arms (Alpsoy, 2020). Exercises should be performed for a moderate amount of time, and there should be a short rest period between stretches. Additionally, warm-up sessions before and cool-down periods after working out should be incorporated. It is also important to stay hydrated and take regular breaks to make sure the heart rate does not become too elevated.
Apart from the mentioned exercises, it is highly recommended for the patient in question to refuse from a sedentary lifestyle. ANA urges that such a way of living is likely to increase the risk of diseases, especially those related to the heart. Hence, even activities with low intensity will be rather helpful for the client (“American Heart Association recommendations,” 2018). The amount and intensity of activity should be raised steadily and regularly.
Overall, it is possible to conclude that a comprehensive exercise program for a hypertensive 50-year-old man should include aerobic exercises, as well as resistance and flexibility ones. Doing aerobic exercise is likely to enhance lower blood pressure and cardiovascular health, while resistance exercise can help to improve strength and overall fitness. Flexibility exercises are useful in reducing muscle tension, decreasing stiffness, and boosting the range of motion. To address the needs of this particular patient, each type of exercise should be done at least twice a week for the best results.
References
Alpsoy, Ş. (2020). Exercise and hypertension. In J. Xiao (Ed.), Physical exercise for human health. Springer.
American Heart Association recommendations for physical activity in adults and kids. (2018). Heart.org. Web.
Esmailiyan, M., Amerizadeh, A., Vahdat, S., Ghodsi, M., Doewes, R. I., & Sundram, Y. (2021). Effect of different types of aerobic exercise on individuals with and without hypertension: An updated systematic review. Current Problems in Cardiology. Web.