Exercises that engage muscles without movement, such as the so-called plank (endurance while leaning on the toes and forearms), may be the best for lowering blood pressure, according to the results of a large study published in a specialized scientific journal British Journal of Sports Medicine.
These exercises are known as isometric or static exercises. Isometric muscle action occurs when the muscles contract, but do not visibly change in length, while the joints involved in the exercise do not move, facilitating body stability.
Isometric exercises can be done with or without weights because the weight of your own body is used.
“Overall, isometric training is the most effective way to reduce both systolic and diastolic blood pressure,” study co-author Dr. Jamie O’Driscoll said in a news release.
“These findings provide a comprehensive data-based framework to support the development of new exercise guidelines for the prevention and treatment of arterial hypertension,” said O’Driscoll, who is a lecturer in cardiovascular physiology in the Faculty of Psychology and Life Sciences at Canterbury Christ Church University, England.
Before starting any new exercise program, consult your doctor. Stop immediately if you feel pain.
Existing exercise guidelines for blood pressure management—which emphasize aerobic or cardio exercise such as running or cycling—are effective, but they are also based on old research that excludes recently adopted exercise protocols such as high-intensity interval training (HIIT) and isometric training, say the authors of the study.
The researchers felt that the guidelines were outdated and that the effect of exercise on blood pressure needed to be reconsidered, so they investigated randomized but controlled trials that focused on the effects of exercise on systolic and/or diastolic blood pressure between 1990 and February 2023. .
All of the studies reviewed looked at the effects of exercise on blood pressure for two or more weeks.
Systolic blood pressure measures the maximum pressure in the arteries as the heart contracts and relaxes, while diastolic blood pressure indicates what the arterial pressure is when the heart is resting between beats, according to the US Centers for Disease Control and Prevention (CDC).
The authors define resting blood pressure values below 130 (systolic pressure) with 85 (diastolic) millimeters of mercury as healthy, elevated blood pressure in the range of 130 with 85 to 139 with 89, and high blood pressure 140 with 90 or more.
Through a meta-analysis of 270 studies with 15,827 participants, the authors found that of HIIT-type physical activities, followed by isometric exercises, aerobic exercises, dynamic training with load and a combination of the last two, isometric exercises lead to the greatest reduction in blood pressure.
Performing wall squats (an isometric exercise in which only the back is against the wall while in a sitting position) was the most effective for reducing systolic pressure, and running (aerobic exercise) was the most useful for reducing diastolic pressure, but isometric exercise in overall was the best for lowering both elements of blood pressure.
“It is encouraging to see other forms of exercise explored in this study as we know that those who do exercise they enjoy tend to persist for longer periods, which is key to keeping blood pressure lower,” said Joan Whitmore, cardiac nurse at the British Heart Foundation. heart, which did not participate in the study.
“However, it’s important to note that there are other lifestyle changes as well as exercise that can affect your blood pressure. This includes maintaining a healthy weight, eating a balanced diet, reducing salt intake, not consuming too much alcohol and taking prescribed therapy regularly,” Whitmore added.
The authors of the study emphasize that additional research is necessary to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training.
The conclusions reached by the authors of the study should provide future guidelines on exercise in order to reduce blood pressure.
The recommendations of the World Health Organization state that people should do 150 minutes of moderate-intensity exercise per week, which includes two strength training sessions.
“This research fits very well with those guidelines,” said Jim Pate, a senior physiologist at the Marylebone Health Group in London, who was not involved in the study.
When performing the mentioned exercise against the wall, the most important thing is that the knees are at an angle of about 90 degrees in relation to the thighs (the butt should be slightly below the knees), as well as that the chest should be strictly against the wall while the abdominal muscles are tight. With an exhalation, you should lower yourself into the described position and stay as long as your body allows it, and then, with an inhale, push yourself up with your heels into an upright position.
The American Arthritis Association recommends 10 repetitions of this exercise three times a week.
Isometric training programs typically include four two-minute contractions, separated by one- to four-minute rest intervals, performed three times per week, the study said.
If you have heart disease, talk to your doctor about the best exercise for you, Whitmore stressed.
“People with medical conditions shouldn’t be afraid to exercise in safe ways,” Pate said, but seeking out a professional with clinical exercise experience, such as a sports medicine doctor, physical therapist or clinical exercise physiologist, can help ensure structure and security to make it achievable.
And don’t forget to consult your doctor before starting any new exercise program. Stop immediately if you feel pain.
Source: www.sitoireseto.com
