Exercises that lower blood pressure
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Exercises That Lower Blood Pressure
Aerobic Exercise for Blood Pressure Reduction
Aerobic exercise is widely recognized for its ability to lower blood pressure. A meta-analysis of 54 trials demonstrated that regular aerobic exercise can decrease systolic blood pressure by an average of 3.8 mm Hg and diastolic blood pressure by 2.6 mm Hg in previously sedentary adults. This reduction was observed across various demographics, including normotensive and hypertensive individuals, as well as different ethnic groups. The study highlighted that all forms of aerobic exercise, regardless of frequency, intensity, or type, contributed to lowering blood pressure.
Resistance Exercise and Blood Pressure
Resistance exercise also plays a significant role in reducing blood pressure. A systematic review and meta-analysis of randomized controlled trials found that a single session of resistance exercise can lead to small-to-moderate reductions in systolic blood pressure, lasting up to 24 hours post-exercise. The effect was more pronounced in hypertensive individuals, especially when larger muscle groups were engaged and participants recovered in a supine position. Another meta-analysis confirmed that dynamic resistance training could reduce systolic blood pressure by 1.8 mm Hg and diastolic blood pressure by 3.2 mm Hg.
Isometric Exercise Training
Isometric exercise training, which involves static muscle contractions, has shown promising results in blood pressure reduction. Studies indicate that isometric exercises can lead to significant reductions in both systolic and diastolic blood pressure, with some meta-analyses reporting decreases of 10-13 mm Hg in systolic and 6-8 mm Hg in diastolic blood pressure. These exercises typically involve short, intense contractions, such as handgrip exercises, performed several times a week.
Inspiratory Muscle Strength Training (IMST)
Inspiratory muscle strength training (IMST) is a novel approach that has been shown to lower blood pressure effectively. A clinical trial protocol for middle-aged and older adults with obstructive sleep apnea (OSA) and above-normal blood pressure suggests that high-resistance IMST performed regularly for 24 weeks can significantly reduce systolic blood pressure. This method is particularly beneficial for individuals who struggle with traditional exercise due to fatigue and exercise intolerance associated with OSA.
Heated Water-Based Exercise
Heated water-based exercise (HEx) is another effective intervention for lowering blood pressure, particularly in resistant hypertensive patients. A randomized controlled trial demonstrated that 12 weeks of HEx, involving callisthenic exercises and walking in a heated pool, significantly reduced both systolic and diastolic blood pressure. The study found notable reductions in 24-hour ambulatory blood pressure, suggesting that HEx could be a viable therapeutic approach for managing resistant hypertension.
Chinese Exercise Modalities
Chinese exercise forms, such as Tai Chi, Baduanjin, and Qigong, have also been shown to reduce blood pressure effectively. An overview of systematic reviews indicated that these exercises are comparable to Western aerobic exercises in their ability to lower both systolic and diastolic blood pressure. These modalities are particularly suitable for middle-aged and elderly populations, offering a gentle yet effective way to manage hypertension.
Conclusion
Various forms of exercise, including aerobic, resistance, isometric, inspiratory muscle strength training, heated water-based exercise, and Chinese exercise modalities, have been proven to lower blood pressure effectively. These exercises offer diverse options for individuals with different preferences and physical capabilities, making it easier to incorporate physical activity into daily routines for better blood pressure management.
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