When it comes to lowering blood pressure, we have been told that exercising is an important factor.
But what are the best exercises for high blood pressure?
Researchers from Michigan University and the American Heart Association decided to put three different types of exercises to the test.
After investigating thousands of different studies of alternative ways to tackle high blood pressure, the researchers highlighted three specific kinds of physical exercises proven to drastically lower blood pressure and improve cardiovascular health.
These exercises work by improving blood vessel activity and lowering the sympathetic nervous system’s (SNS) reaction, thus contributing to lowering blood pressure.
Here are the three most powerful physical exercises, verified by the researchers, listed in order of their effectiveness:
1) Aerobic exercises and endurance training.
Many studies have shown that aerobic exercises are the most effective type of physical activity to lower blood pressure.
They strengthen and tone the heart. The stronger the heart is, the less effort it takes to pump blood. Therefore, the force on the arteries is significantly decreased, resulting in lower blood pressure.
These powerful exercises include dancing, swimming, cycling, running, and fast walking. If you want to get the maximum benefits, perform these activities five times a week for at least 30 minutes at moderate intensity.
2) Resistance exercises or weightlifting.
For quite some time, weightlifting was considered to be harmful to blood pressure due to the rapid and abrupt activity of an exercise.
However, according to the investigators, weightlifting is listed as second only to aerobic exercises in effectiveness to lower blood pressure.
Weightlifting helps build up muscle and therefore makes you and your heart stronger. With more lean muscle mass, you need less effort for your everyday tasks. You don’t need to strain your heart as much, and, as a result, you will have lower blood pressure.
Another important benefit of weightlifting is its ability to improve insulin sensitivity. High levels of insulin cause salt retention, which leads to fluid withholding, resulting in high blood pressure.
Studies have revealed that the more muscle mass used during a weightlifting workout, the better the blood pressure response.
It is recommended to do weight training at least two to three times weekly for 25 to 30 minutes, using 8 to 10 different muscle groups.
3) Isometric exercises.
Isometric exercises are the type of exercise where the muscles don’t move much during the exercise. For example, squeezing a rubber ball or pressing against a wall.
Because of how simple and easy these exercises are, the amazing effect they have on high blood pressure has really surprised researchers.
Just four weeks of exercising by squeezing a ball impressively lowered blood pressure by 10 percent in both systolic and diastolic measurements.
It is easy to perform this exercise. You will need either athletic grippers or any kind of rubber ball, such as a tennis ball (both found in all sporting goods shops).
Squeeze the ball and hold for five seconds, and then let go. Repeat for a few minutes.
The research reports that the recommended routine for blood-pressure-lowering results is 15 minutes at least three times a week for a period of 8 to 12 weeks.
I highly recommend practicing any kind of physical exercise and workout – preferably on a daily basis.
The most effective exercises to lower blood pressure, however, require absolutely no physical effort. Anyone can do them, no matter what age group you belong to or your physical state.
These exercises were specifically designed to lower blood pressure – and have been proven to help most people reach the target goal of 120/80 within a week…sometimes even the very first day.