Isometric Exercises Top for Lowering Blood Pressure, Study Finds
A recent study in 2023 has shed light on the most effective exercises for lowering blood pressure. It found that while all types of exercise offer benefits, some methods are more efficient than others.
High-intensity interval training (HIIT) provides a quick workout by temporarily spiking heart rate and blood pressure. However, for long-term blood pressure reduction, isometric exercises prove most effective. These exercises, such as wall sits, planks, and static squats, engage muscles without causing joint strain.
The 2023 study ranked exercises based on their impact on systolic blood pressure. Isometric exercises topped the list, followed by combined training (aerobic plus resistance), resistance training, and finally aerobic exercise. Handgrip isometric exercises showed the most significant reduction in blood pressure.
Aerobic exercises, like running or cycling, improve cardiovascular health and keep arteries flexible. They lower both systolic and diastolic blood pressure. Strength training, including weightlifting and bodyweight moves, also contributes to overall health and blood pressure management.
Consistency is crucial. The most effective exercise is the one you do regularly, as part of a balanced lifestyle that includes a low-sodium diet.
In conclusion, while all exercises contribute to maintaining healthy blood pressure, isometric exercises, particularly handgrip isometrics, show the most significant impact on systolic blood pressure reduction. Incorporating a mix of aerobic, resistance, and isometric exercises into a regular routine, along with a healthy diet, can help manage and lower blood pressure effectively.
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