High blood pressure, or hypertension, is a leading risk factor for heart disease. It occurs when the force of the blood against the artery walls is too high, measuring 140/90 mmHg or higher. Several factors including unhealthy diets, physical inactivity, consumption of tobacco and alcohol, and obesity can lead to high blood pressure. Making dietary changes, such as eating more veggies, cutting down salt, avoiding trans and saturated fats, are considered some of the best ways to lower blood pressure.
Adding to that, a new study has found just the right exercise to manage your blood pressure levels. Let’s find out the details.
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Study Findings
The study, published in the British Journal of Sports Medicine, involved more than 15,000 participants and measured the effects of several types of exercises on blood pressure. The team of researchers measured participant's blood pressure before the study and after they had exercised for at least two weeks, and also took the blood pressure of the control group.
It found that all kinds of exercises, including aerobic exercise, resistance training, and high-intensity interval training, can significantly lower blood pressure levels. However, isometric exercise was the most effective of them all.
According to the research, isometric exercises were associated with a 8.24 mmHg reduction in systolic blood pressure and a 4 mmHg decrease in diastolic blood pressure.
What Is Isometric Exercise?
Isometric exercises are simple exercises that do not require a lot of movements. It is a type of exercise that holds the body in a single position and does not change length.
Compared to isotonic exercises like squats, pushups, bicep curls, and pull ups, which require some amount of movement, isometric exercises involve contractions of a specific muscle or group of muscles that do not move at all.
Here are some examples of isometric exercises:
Wall Squat
Here’s how to perform wall squat:
Step 1: Stand with your back against a wall, with your arms by your sides. Your feet should be shoulder-width apart.
Step 2: With your core engaged, squat down with your feet firmly on the ground.
Step 3: Hold the squat position for as long as you feel comfortable.
Step 4: Slowly, exhale and stand back up to the starting position.
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High Plank
Here’s how to perform high plank:
Step 1: Get on all fours, with your hands and knees on the floor.
Step 2: Place your hands directly under your shoulders and extend your feet back.
Step 3: Maintain a straight line from head to heel.
Step 4: Engage your core, quads, glutes, and hold the position for 10-20 seconds. You can gradually increase the time as you ease into the position.
V-Sit
Here’s how you can perform a V-sit:
Step 1: Lie flat on your yoga mat with your arms by your sides.
Step 2: Slowly raise your legs as high as you can. Keep them straight and together.
Step 3: Lift your torso up towards your thighs and form a V shape with your body.
Step 4: Keep your back straight and hold the position for as long as you're comfortable.
Step 5: Slowly lower down your feet and back to the ground.
Bottomline
Apart from a healthy diet, exercise keeps your heart stronger and your blood pressure in check. All it takes is to remain consistent. Regular physical activity does not only maintain heart health, but it also manages weight, lowers stress levels, and keeps chronic illnesses at bay.
