【Health Lecture】Five prescriptions for cardiac rehabilitation --- exercise prescription

In order to ensure the popularization effect of learning health knowledge in the 3rd China Elderly Health Knowledge Competition, the organizers have collected various health science articles suitable for elderly people to learn from various hospitals. We will share them through the "Health Lecture Hall" column. Today, Li Miao, a nurse from the Department of Cardiovascular Medicine of the 731 Hospital of China Aerospace Science and Industry Corporation, brought us the "Five Prescriptions for Cardiac Rehabilitation---Exercise Prescriptions". Elderly friends are welcome to learn. Exercise prescription is the core of the five prescriptions for cardiac rehabilitation. Professor Hu Dayi said that "exercise is a good doctor", but not all exercise is good for health, nor is it that the more intense the exercise, the more sweating, and the more tired after exercise, the better.

1. Exercise prescription includes exercise frequency, exercise intensity, exercise form and exercise time.

1. Exercise frequency: Aerobic exercise 3 to 5 days a week, preferably 7 days a week. Resistance exercise and flexibility exercise 2 to 3 days a week, with at least 1 day interval.

2. Exercise intensity: Target heart rate = (maximum heart rate – resting heart rate) × exercise intensity + resting heart rate. For example, if the maximum heart rate during exercise is 160 beats/min, the resting heart rate is 70 beats/min, and the selected exercise intensity is 60%, then the target heart rate = (160-70) × 60% + 70 = 124 beats/min, that is, the exercise intensity meets the standard when the heart rate during exercise reaches 124 beats/min. This method is not affected by drugs (such as beta-blockers) and is more commonly used in clinical practice.

3. Exercise forms: including aerobic exercise, resistance exercise, and flexibility exercise. Aerobic exercise includes walking, jogging, swimming, mountain climbing, and cycling; resistance exercise includes dumbbell exercises and elastic band exercises; flexibility exercise includes Ba Duan Jin and Tai Chi.

4. Exercise time: The best exercise time is 30 to 60 minutes a day. Start with 10 minutes and gradually increase the exercise time to 30 to 60 minutes a day.

2. How to exercise more safely and effectively:

1. Exercise risk assessment: Before exercising, you should understand your medical history and family medical history, screen physiological indicators, conduct physical fitness tests, comprehensively assess your physical condition, reduce exercise risks, and improve exercise safety.

2. The exercise links should be complete and the exercise methods should be diverse: A complete exercise should include warm-up, formal exercise, and cool-down. These three links are indispensable. The exercise methods should include aerobic exercise, strength training, and flexibility training.

3. Exercise should ensure a certain intensity, frequency and duration: Children and adolescents are recommended to accumulate at least 1 hour of moderate-intensity exercise or above every day. Adults are recommended to exercise at least 3 times a week; accumulate at least 150 minutes of moderate-intensity aerobic exercise; and perform resistance training involving major muscle groups at least 2 days a week. The elderly should engage in exercise that is appropriate to their physical fitness. While paying attention to aerobic exercise, they should also pay attention to muscle strength training, appropriately perform balance training, strengthen muscles and bones, and prevent falls. Special groups (such as infants, pregnant women, patients with chronic diseases, and people with disabilities) should exercise under the guidance of doctors and sports professionals.

3. What are the benefits of proper exercise?

1. Exercise can improve cardiovascular and respiratory functions and enhance cardiopulmonary capacity. Studies have shown that cardiopulmonary endurance has a very significant negative correlation with the incidence of various chronic diseases and early mortality.

2. Exercise can reduce the risk factors of coronary artery disease and delay the development of atherosclerosis. Coronary artery risk factors include sitting still, high blood pressure, dyslipidemia, high blood sugar, and obesity. Exercise has a good effect on all five of these factors.

3. Exercise can lower blood pressure. Exercise can lower systolic and diastolic blood pressure at rest. Regular exercise can also reduce the fluctuation of blood pressure and the increase of blood pressure during exercise. Therefore, proper exercise can prevent high blood pressure and relieve mild high blood pressure.

4. Exercise has a significant effect on lowering blood lipids. Long-term moderate-intensity aerobic exercise can reduce the levels of total blood cholesterol and triglycerides and increase the level of high-density lipoprotein (good cholesterol).

5. Exercise can delay and prevent the occurrence of diabetes. Regular activities can regulate sugar metabolism, lower blood sugar, increase the sensitivity of target cells to insulin, and effectively prevent and treat type 2 diabetes.

6. Exercise combined with a reasonable diet can effectively control weight and prevent overweight and obesity.

7. Active exercise helps relieve anxiety and depression and promote mental health.

8. Exercise can enhance the physical fitness and independent living ability of the elderly, reduce the risk of falls or injuries caused by falls, prevent or alleviate functional limitations of the elderly, and enhance the efficacy of chronic diseases in the elderly.

About the Author:

Li Miao graduated from the Central Radio and Television University with a major in nursing in 2015. She has been working in the Department of Cardiovascular Medicine of the 731 Hospital of China Aerospace Science and Industry Corporation since September 1, 2009. Job title: Supervisor Nurse

From February to May 2023, I studied "Cardiac Rehabilitation" at the Beijing Fuwai Hospital Cardiac Rehabilitation Center and obtained the honorary title of "Excellent Training Nurse". Participated in the recording of the "Sunset Red" 20230609 Reshaping Life program. At present, I am proficient in various critical care and the use of various instruments and equipment. I am good at cardiac rehabilitation nursing and cardiopulmonary exercise experiments. Participated in the recording of popular science videos.