Asking for the morning every day has become a “routine” for our patients with COPD. I saw that many patients also started their morning exercise plans early, saying that “a day’s plan is in the morning”, but in autumn and winter With the sudden drop in temperature, there are many points to pay attention to when exercising outdoors. In this issue, we interviewed Dr. Wang Siyuan from the Department of Rehabilitation Medicine of China-Japan Hospital.
Morning exercise should not be too early, it is best to adjust the time to 2-3 o’clock in the afternoon
Dr. Wang Siyuan introduced that the temperature and humidity in the air in autumn and winter will be significantly reduced. Due to the increased temperature difference between day and night, the body will feel very cold in the morning, and many patients with COPD have cardiovascular and cerebrovascular diseases, such as high blood pressure, lack of energy. Hemorrhagic heart disease, arrhythmia, peripheral vascular disease, etc., cold weather will stimulate vasoconstriction, make the blood vessels thinner, and it is easy to cause accidents such as insufficient blood supply to the cardiovascular and cerebrovascular.
It is recommended that you do some simple stretching activities at home in the morning. Regular exercise can be changed to one or two hours after eating at noon, and planting at two or three in the afternoon , when the sun is at its fullest, the temperature is suitable, and the air quality is relatively good. Well, it is more suitable for everyone’s outdoor activities. Correspondingly, there are more severe weather in autumn and winter. When encountering weather such as strong winds, cooling, smog, etc., it is best to switch to exercise at home to avoid cold or infection.
Pay attention to warm up, keep warm, replenish water in time, and make adequate preparations
Dr. Wang Siyuan introduced that when the weather turns cold, our muscles and joints will become stiff and slow, and their extensibility will be reduced. Warm-up preparations before exercise are essential , which can greatly reduce sports injuries. It is recommended to lengthen the warm-up time for preparatory activities. For example, in summer, we may only do 5-10 minutes. In autumn and winter, it is best to do a warm-up preparation activity of 10-15 minutes. Start with low-intensity activities. Do it, slowly increase the intensity.
In addition to keeping warm when you go out , you should also pay attention to the increase or decrease of clothing during exercise. It is best to choose moisture-absorbing and breathable clothing. After exercising, you should change to dry clothing in time, and put on a jacket to keep warm to prevent the body temperature from dropping rapidly.
I have been emphasizing to everyone that in the absence of cardiac insufficiency and other conditions that require water restriction, we must pay attention to airway humidification in autumn and winter, and replenish as much water as possible . In addition to sweating during exercise, high-frequency breathing will also consume a lot of water. Before and after exercise Be sure to pay attention to adequate hydration.
There are no limits to your workouts, but watch out for these key metrics
Regarding the rehabilitation exercises for patients with COPD, we have also recommended a lot to everyone, including those in the lying position, those in the sitting position, those who can practice the whole body with an elastic band, and various breathing exercises. You can search for keywords in the background for details. Check.
Dr. Wang Siyuan also introduced that walking, cycling, Baduanjin, and Tai Chi are all good exercise programs. Patients can choose according to their actual situation, as long as they move, it is good.
Just note that blood oxygen should not be lower than 88% during exercise, blood pressure should not be higher than 160/100 before exercise , and the most critical indicator is heart rate monitoring .
Here we must first understand the concept of a target heart rate. It is like an anchor, which is to determine the effective and safe target heart rate for exercise. Generally, the value of heart rate rise should be controlled at 40% to 60% of the maximum heart rate (220-age-resting heart rate). %between. For example, if a 50-year-old person has a resting heart rate of 70, the highest target heart rate recommended for his activity is: (220-50-70) x 0.6 + resting heart rate (70) = 124.
Dr. Wang Siyuan added that for patients with COPD, daily exercise can be divided into two parts , including daily activities. The recommended one is 6000-9000 walking exercises per day, and everyone can do simple step counting; then it is necessary to ensure 150 minutes of aerobic exercise per week can achieve the target heart rate we just talked about.
For COPD patients who have just started exercising or patients with heart failure, coronary heart disease, etc., they can start from 40% of the target heart rate and increase to 60% . For example, you can walk slowly for 15 to 30 minutes in the afternoon every day, with a slight sense of shortness of breath and increased heart rate, gradually increase the walking speed and length until the heart rate reaches the target heart rate [(220-age-resting heart rate) × (0.4 to 0.6) + resting heart rate].
At the same time, you can refer to the Borg shortness of breath score to ensure that it is in the 4-6 dimension.
This Wednesday (October 26), we are very honored to invite Feng Queling, Director of the Department of Traditional Chinese Medicine of Peking University People’s Hospital, to be a guest on the popular science live program “Breath of Happiness – Make Life Beautiful”. Director Feng is a well-known expert specializing in the treatment of respiratory diseases. She will teach you a lot of methods and key points to care for your lungs in life, which is very practical and effective. You can invite relatives and friends to chat with her about “how to care for your lungs in autumn and winter?”
Expert Profile Wang Siyuan
Deputy Chief Therapist, Department of Rehabilitation Medicine, China-Japan Friendship Hospital, Head of Cardiopulmonary Rehabilitation Exercise Therapy Group. He is also a standing member of the Cardiac Rehabilitation Specialized Committee of the Beijing Rehabilitation Medicine Association, a standing member of the Beijing Rehabilitation Medicine Association Critical Rehabilitation Specialized Committee, a member of the Cardiopulmonary Physiotherapy Group of the Chinese Rehabilitation Medicine Association Respiratory Rehabilitation Professional Committee, and a Chinese Rehabilitation Medicine Association Rehabilitation Therapy Professional Committee Sports Rehabilitation Member of the study group, youth member of the Health Rehabilitation Branch of the Chinese Society of Traditional Chinese Medicine. Young member of the Tele-Rehabilitation Branch of the Chinese Association of Traditional Chinese Medicine. Main research: physical therapy for chronic lung disease, severe disease and perioperative period of lung transplantation
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