Exercise Health Preservation Must Be Individualized!
[Hypertension]
Recommended exercises include walking, cycling, and swimming—all dynamic isotonic activities. These promote repeated muscle contractions throughout the body, causing blood vessels to dilate and contract, thereby helping lower blood pressure. Exercise intensity should ideally reach about 50% of cardiac load, meaning pulse rate stays around 110 beats per minute. Perform once daily, for 30–60 minutes each session.
[Heart Disease]
For healthy individuals aiming to improve heart function, higher-intensity exercise is recommended, requiring a pulse rate of at least 135 beats per minute sustained for at least 15 minutes. For those already suffering from heart disease, caution is essential. Choose exercise type and intensity based on the degree of cardiac impairment. Generally, patients with mild heart failure (Class I–II) may engage in walking, slow jogging, Tai Chi, or medical gymnastics, keeping pulse rate around 104–120 beats per minute. Patients with moderate to severe heart failure (Class III–IV) or frequent angina attacks should prioritize rest, with only light activities allowed—strictly avoiding any increase in heart rate.
[Asthma]
Running, ball games, and cycling can trigger asthma, known medically as exercise-induced asthma. Swimming, however, can improve symptoms because it does not cause respiratory moisture loss due to rising temperature, and the horizontal movement reduces respiratory strain—making it ideal for asthmatics.
[Diabetes]
Clinical reports indicate many mild diabetic patients can recover simply by consistent physical activity and dietary control. Begin with gentle activities, gradually increasing intensity—such as walking, rowing, or running. Avoid exercising after insulin injection or before meals to prevent hypoglycemia or worsening complications.
[Obesity]
Walking, fitness dancing, swimming, and cycling aid in weight loss. For example, walking 20 minutes at 4.8 km/h starting 45 minutes after a meal, followed by another 20-minute session 2–3 hours later, yields better results. For obese children, aim for 50% of maximum oxygen consumption (pulse controlled at 75% of maximum heart rate), one hour daily, five days weekly, primarily long-distance running combined with enjoyable activities like ball games or jumping.
[Low Sexual Function]
Both men and women can enhance libido through regular exercise. About three sessions per week, each lasting 45 minutes, is sufficient. Excessive exercise leads to fatigue, paradoxically reducing sexual desire.