Scientists have named a simple exercise that can help lower blood pressure
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Scientists have found that about 8 minutes of static exercise three times a week can help lower blood pressure.
They also named a simple exercise that can help patients with hypertension, writes The Washington Post.
It is about a “chair” near the wall – a static exercise with your own weight.
Scientists have explained how it can improve cardiovascular health. The research was published in the British Journal of Sports Medicine.
Importantly: Exercise is an adjunct to, not a substitute for, high blood pressure treatment. Shto establish a diagnosis and receive the necessary therapy, be sure to consult a doctor!
| “Imaginary chair”. Photo: Kanawa_Studio/GettyImages |
Scientists from Canterbury Christian University analyzed 270 randomized trials involving more than 15,000 participants.
They studied the effect on blood pressure of three isometric exercises: hand dynamometer press, leg extension on a fixed support, and squat with the back pressed against the wall. At the same time, the popular plank exercise was not included in the study.
Isometric (or static) exercise involves contraction in which the length of the muscle does not change, explains study co-author Jamie Edwards.
“An exercise in which a person holds tension in a position that does not involve dynamic movement is an isometric exercise.” said the researcher.
It has been found that static exercises, such as the “chair” against a wall, can help lower blood pressure more effectively than other forms of exercise (aerobics, strength training, or high-intensity interval training).
Regular performance of the “chair” against the wall lowers systolic blood pressure (upper indicator) by an average of 10 mm Hg. Art., and diastolic pressure – by 5 mm Hg. Art. (lower indicator).
The senior author of the study, Jamie O’Driscoll, explains: the reduction in pressure occurs because contracting the muscles and holding one position temporarily reduces blood flow to a particular muscle.
And when you stop straining the muscle, blood flow increases. Then there are signals that encourage the blood vessels to relax and reduce the resistance to blood flow, and eventually the blood pressure decreases.
The study’s authors say their findings may help create new exercise guidelines for the prevention and treatment of hypertension.
“Being able to use isometric exercise as a treatment tool for people with hypertension is great. I really think it’s a great way to get more people involved in an active lifestyle.” says Jamie O’Driscoll.
How to do this exercise?
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| Photo: [email protected]/Depositphotos |
✅ To perform a static squat or “chair”, lean your back tightly against the wall, writes VeryWell Fit.
✅ Place your feet shoulder-width apart at a distance of one meter from the wall.
✅ Engage your abdominal muscles and slowly lower your back down the wall until your thighs are parallel to the ground.
✅ To perform the exercise perfectly, you should keep your legs at an angle of 90 degrees. Imagine that you are sitting on a chair.
✅ The knees should be directly over the ankles, not over the toes. The back is level with the wall.
✅ You can stay in this position for 20 to 60 seconds or up to several minutes as long as you can.
✅ Then slowly push back up the wall to a standing position. Rest and repeat the approach.
You can sit on an imaginary “chair” for two minutes, rest for two minutes and repeat it four times. Then one class, including rest, will take 14 minutes.
This exercise involves many muscles of the legs and abs. At the same time, there are many other static exercises, so you can not limit yourself only to the “chair”.
Read also: How to measure your blood pressure, control it and take medicine
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