What is the best exercise to lower your blood pressure?

I never thought about my blood pressure, but my doctor was recently suggested that I will start monitoring it better because of some drugs I have taken. While it’s better inside the normal range, it’s slowly trying, making me wondering what I can do to keep it in check. Then, high blood pressure is one of the most common health problems, affects estimated estimates 1.28 billion adults. Left unspoiled, raised risk in different situations, such as a heart attack and stroke.

Exercise is widely recognized as one of the most effective ways to lower blood pressure. Most public health organizations recommend 150 minutes of moderate activities aerobic activity a week, such as jogging or cycling, to help it check. However many new studies suggest that it may not be the most effective approach.

One of the most convincing findings came from a 2023 analysis of 270 randomized controlled trials, involving nearly 16,000 adults. Each attempt investigates the effects of blood pressure in an exercise regime lasting at least two weeks. Analyzes show that every kind of exercise – from aerobic activity to resistance – it is controlled compared to controlling groups compared to groups of control compared to groups of control compared to groups of control Control compared with controlling groups compared to control groups compared to control groups.

However, isometric exercises such as walls sitting and hand held, where a muscle is restricted in a static position, dominated the height. Often, they lowered systolic and diastolic blood pressure at 8.24 and 4 mmhg, indeed, an effect similar to blood pressure medication. A drop of this size is related to a 22 percent reducing risk of a major cardiovascular activity, such as a heart attack or stroke, at least a few years. Aerobic exercises are about half the effect.

The difference is probably doing How areometric exercises affect blood flow. Consider Wall Squats and planks: They include maintaining muscles in a contracted position for a minute or two. The flowing muscles for that long decrease in blood flow to them. If they then relax, vessels that extend, allowing blood to rush back. For hours, and the drop held in repeated exercise.

Made isometric exercise even more interesting is that they can easily fit your routine. art 2023 LEARNING Known that only 12 minutes of these workouts three times a week for 12 weeks sufficient to reduce blood pressure.

Now, I don’t want to suggest we forget about other types of exercise. Aerobic exercise and resistance is still important for cardiovascular health and building musacle. But if you don’t see your budge in blood pressure, it can be worth adding an isometric movement or two of your exercise routine. I, for the USA, definitely start to include the squats on the wall of my foot day.

Grace Wade is a health reporter for the US New Scientist

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