Exercise Program for Adults


Each exercise has been performed for a minute, followed by 2 minutes of walking and a single minute of rest.

Resistance bands are a great way to receive several unique exercises in; therefore; TRX Suspension bands are also an excellent option.

The Research

Hypertension is a chronic condition in which there’s an elevated blood pressure inside the blood vessels. Although it is not usually associated with distress, there are effects associated with high blood pressure like the risk of stroke and myocardial infarction (Go et al. , 2014). Most importantly, hypertension has been indicated to exacerbate the physical and cognitive impairment associated with ageing like equilibrium control (Acar et al., 2015).
Multicomponent Exercise Programs

Multicomponent exercise programs (MCEP) include tasks that incorporate various forms of exercise into one exercise.

  • Aerobic
  • High-intensity
  • Strength
  • Balance — try an equilibrium ball

This enables people to obtain the advantages of various exercise regimes while keeping the time required to a minimum. It’s been implied that hypertensive (HTS) patients have impaired physical function due to vascular damage. However, there’s limited research on the effects of MCEP on HTS patients.

Recently, a group of researchers in Brazil aimed to test the effects of 6 weeks of MCEP on physical and cognitive functioning in normotensive (NTS) and HTS older adults (Junior et al. , 2017). The researchers aimed to compare the response to an exercise stimulation in NTS versus HTS patients while testing if age is a confounding element for this reaction.

The Study

101 NTS (individuals who have normal blood pressure) and 117 HTS patients have been recruited from local healthcare centres.

60 years of age or older
Without any physical or psychological ailment

The application consisted of two exercise sessions per week.

Twelve exercises were performed during every exercise session.

The exercises consisted of actions of:

  • Daily living (like transferring weight from 1 place to another)
  • Balance
  • Proprioceptive exercises
  • Upper body resistance exercises (attainable with resistance bands)

Each activity has been performed for one minute, followed by 2 minutes of walking along with a single minute of rest.

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Before and following the 6-month intervention, participants performed cognitive and physical examinations.

The physical assessment consisted of a battery of tests aimed to evaluate their capacity to do tasks of daily living.

These evaluations included:

  • Sit-to-stand (participants necessary to stand and sit out of a seat as quickly as possible five occasions )
  • The one-leg stand (period participants can balance on one leg)
  • Usual walking rate
  • Maximal walking speed
  • Timed up and test (time required to get up from a chair, walk three meters, turn around and sit back down)
  • Executive function was also assessed together with the timed up and go (TUG), with an added cognitive element.

To execute this task, participants completed the typical TUG test. However, they had been awarded a cognitive job to do at the same time, for example, naming as many animals as they can.


Results of the physical assessments revealed that after the 6-month intervention, both NTS and HTS patients improved at the one-leg stand test, as well as usual and maximum walking speed.

Additionally, the developments were similar in NTS and HTS patients and didn’t differ between the younger (<75 years) and elderly (≥75) participants. Most of all, there were no improvements in the sit-to-stand evaluation, timed up and test, or the cognitive test in either group.

The investigators suggest that there might not have been enough emphasis on resistance training to elicit improvements in muscular strength.

Similarly, the authors speculate that the app might not have been the proper stimulation to boost executive function. However, the mechanism behind this is not well understood.

More study is needed to conclude which type of exercise is optimal for enhanced cognition.
This analysis is critical for three reasons:

There was 100% adherence, suggesting that a multicomponent exercise program is a realistic and time-manageable option for individuals with hypertension
HTS patients may improve physical function, especially balance and mobility, to the same degree as NTS patients
Improvements were alike in the younger and older age category, suggesting that age is not a limiting factor for improved functionality

Thus, a multicomponent exercise plan like the present one may be utilised to enhance balance and mobility for people with hypertension, regardless of age.

Future studies are warranted to maximise the MCEP protocol; for example, developments may also be obtained in muscle strength and cognitive functioning.

Hence, exercising with high blood pressure not only provides you with more energy; however, it is a great stress reliever as well. Follow these suggestions to live a longer and happier lifestyle.



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