The latest research shows that properly selected activity lowers blood pressure. Find out what exercises are involved and do them. You don’t need any equipment.
Isometric training helps to improve blood pressure parameters. It involves alternately tensing and relaxing different muscle groups. In this case, there is no need to make any dynamic movements. The exercises are static. Thanks to this, they do not burden the skeletal system, which significantly reduces the risk of injury. In addition, such training improves the efficiency of the body and does not require the purchase of any specialized equipment or devices. It can be performed at home. American scientists have found that this type of activity lowers blood pressure. There are two types of exercise in particular
These exercises lower blood pressure
Experts looked at 270 studies on the relationship between exercise and blood pressure. They analyzed data from nearly 16,000 people. It turned out that the best results in lowering blood pressure were brought by performing two exercises – squats against the wall and blank (i.e. the so-called plank). The average decrease in blood pressure was 8.24/4 mmHg.
To perform wall squats, lean your back against the wall. Spread your feet slightly apart (shoulder-width apart) and press them to the floor. Make sure that their bottom part adheres well to the ground. Feet should be 60 centimeters from the wall. The back must be straight and the shoulder blades pulled together. Look ahead. Do a squat in this position. Don’t go too low. The thighs and hips should be parallel to the ground. Don’t take your torso off the wall. Hold on for two minutes. Then return to the starting position.
The second beneficial exercise for our blood pressure is the so-called plank. Kneel on the floor and rest your forearms on the ground. Bend your elbows so that they form a right angle. Lift your torso, legs and hips slightly. Rest your toes on the ground. Don’t bend your spine. Your body should form a straight line. Hold this position for as long as possible (up to about 2 minutes).
What are the risks of high blood pressure?
High blood pressure, which persists for a long time, has very serious consequences. It leads to damage to the arteries and blood vessels and increases the risk of developing many different diseases, such as: optic neuropathy, stroke, heart attack, left ventricular hypertrophy, coronary artery disease or dementia. It often results in serious kidney and heart failure. It also contributes to the formation of an aneurysm (“bulge” in the wall of the artery). Its rupture threatens not only the health, but also the life of the individual. High blood pressure also affects a person’s sex life badly. It favors erectile dysfunction.
The main symptoms of high blood pressure are strong, throbbing pains, tinnitus, hot flashes, and visual disturbances. These ailments are accompanied by fatigue, heart palpitations and excessive sweating. Treatment of hypertension is mainly based on the administration of appropriate antihypertensive (lowering blood pressure) drugs to the patient. The patient must take them for the rest of his life, which, unfortunately, is a heavy burden on the digestive system, mainly the stomach and liver.
Exercises for health
Performing physical exercises strengthens the heart and the entire cardiovascular system. It can reduce the risk of having a heart attack or stroke by up to 35%. According to representatives of the British Heart Foundation charity, in order to keep blood pressure at the correct level, not only physical activity is important, but also a proper well-balanced diet, limiting the amount of salt consumed and regular hydration of the body.
Source: BBC, mayoclinic.org