Don't sit continuously for hours
One of the simplest changes for office workers is to reduce continuous sitting time. Even people who have physical activity but still sit most of the time during the day can also suffer negative effects on their health.
According to Assoc. Prof. Dr. Vuong Phuong, Head of Cardiology Department, Beijing Hospital, China, adults should actively break the prolonged sitting time by getting up, walking, or performing stretching exercises during working hours.
For office workers, you can take advantage of breaks between meetings to walk, get water, or do some light exercises instead of sitting continuously in front of the computer.
Maintain exercise instead of "compensating" with heavy weekend exercise
Office workers often have the characteristic of being inactive during the week but exercising too much on weekends. This is not a good choice.
Dr. Khuong Xuan Nham, Head of Sports Medicine Department, Tich Thuy Dam Hospital, Beijing, China, warned people who regularly sit a lot and exercise little should not suddenly run long distances, climb mountains or do high-intensity exercises. These activities can cause heart rate and blood pressure to increase rapidly, causing chest tightness, shortness of breath, and heart rhythm disorders; in people with potential cardiovascular or cerebrovascular diseases, the risk of acute events may increase.
Meanwhile, regular exercise can support improving cardiovascular function, metabolism and blood pressure control. Forms such as brisk walking, cycling, swimming or light running can be chosen depending on physical condition.
Blood pressure monitoring and lifestyle adjustment
High blood pressure usually does not cause obvious symptoms in the early stages, so many people only detect it when going for examination for another reason. According to Assoc. Prof. Dr. Vuong Tang Vu, Head of Cardiology Department, Fuwai Hospital under the Chinese Academy of Medical Sciences, healthy adults should measure their blood pressure at least once a year; people with high blood pressure or undergoing treatment need to be monitored more regularly.
In addition, office workers should pay attention to reducing salt, limiting alcohol, not smoking, controlling weight and getting enough sleep. Consuming too much sodium can increase blood volume and create more pressure on blood vessel walls, thereby contributing to increased blood pressure.
For office workers, high blood pressure prevention does not necessarily start with major changes. Standing up regularly, exercising regularly and proactively checking blood pressure are three simple things but can make a difference if maintained for a long time.
