Original title: What exercise lowers blood pressure best? Not walking, jogging, it turned out to be ...
According to Health Times, exercise has health benefits, one of which is to help improve blood pressure. The "Chinese Health Management Standards for Hypertension" pointed out that moderate-intensity exercise of 30 minutes or more each time 3 days a week can reduce systolic blood pressure (high pressure) by 5~17 mm Hg and diastolic blood pressure (low pressure) by 2~10 mm Hg.
So, among the various types of exercise, which exercise is the best choice for lowering blood pressure? Not walking, jogging, it turned out to be -
Lower blood pressure, this exercise is the most effective!
On July 16, researchers from the University of Canterbury in the United Kingdom published a study in the internationally authoritative journal British Sports Medicine and found that "isometric exercise" is the best choice for lowering blood pressure. What is isometric motion? Isometric movement, also known as static movement, refers to muscle contraction without changing muscle length, which does not produce joint movement. For example, squats against the wall, planks, hip bridges, horse strides, tiptoes (heel lifts), etc.
This study analyzed 270 randomized controlled trials published between 1990 and 2023, including a total of 15,827 participants, and was a large-scale systematic review and network meta-analysis. Studies have found that all types of exercise help reduce resting systolic and diastolic blood pressure, but isometric exercise decreases the most. Specifically:
After isometric exercise, blood pressure decreased by 8.24/4 mmHg;
After aerobic resistance combined exercise, blood pressure decreased by 6.04/2.54 mmHg;
After dynamic resistance training, blood pressure was reduced by 4.55/3.04 mmHg;
After aerobic exercise, blood pressure decreased by 4.49/2.53 mmHg;
After high-intensity interval training, blood pressure decreased by 4.08/2.5 mmHg.
The effect of different movements on systolic blood pressure (high pressure). Source: British Sports Medicine
The effect of different movements on diastolic blood pressure (low pressure). Source: British Sports Medicine Meanwhile, a secondary meta-analysis showed that isometric squatting against the wall and running were the most effective modes for reducing systolic (90.4%) and diastolic blood pressure (91.3%), respectively.
Measured! Exercise can really improve blood pressure
No matter what kind of exercise, as long as you keep moving, it is good for blood pressure and health.
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Bai Yansong: Every night I walk briskly for 1 hour, and my blood pressure goes down, and the host Bai Yansong once introduced his personal experience in his book "Bai Said": A few years ago, he felt that his blood pressure was a little high, constantly dizzy, went to the hospital for examination, and really his blood pressure reached a critical point. The doctor said he had to take his medicine and stick to it once he started taking it. Bai Yansong wanted to give himself two months to make some adjustments, and if it didn't work after two months, he would take medicine. He first adjusted his lifestyle, walking briskly for an hour every night, and gradually developed into running. Unexpectedly, the blood pressure was quickly controlled and dropped back to the normal range. Other indicators are also moving in a better direction.
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Hu Dayi: After walking briskly for more than ten years, his blood pressure has been normal
Hu Dayi, a well-known cardiovascular medicine expert, is a walking enthusiast, who once shared on his personal WeChat public account the changes he has insisted on walking for 18 years: his weight has dropped by 22 kg, and his elevated triglycerides have decreased; Both my mother and brother had high blood pressure, and my blood pressure is still normal.
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Lin Lifeng: Insist on exercising for 1 hour a day, and after one year, blood pressure returned to normal, Lin Lifeng, deputy director of the Guangdong Provincial Center for Disease Control and Prevention and chief scientist in the field of public health, introduced in an interview with Guangzhou Daily in 2017 that his blood pressure was once at the critical value of hypertension of 140/90 mm Hg. For a year, he exercised for 1 hour a day, and after a year, his blood pressure returned to the normal 120/80 mm Hg and he was in good shape. He said that the amount of modern human labor is small, and under the same intake, sodium excretion is insufficient. "One hour of exercise, sweating up to 1.2 liters, and for every liter of sweat, there are 3 grams of sodium ions."
6 precautions for lowering blood pressure through exercise
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Warm up well before exercising
To warm up before exercise, you can accelerate muscle blood circulation through jogging, stretching the upper limbs, bending the waist forward and stretching, turning the waist, squatting and other actions, quickly entering the state of exercise, and avoiding injuries in the process of exercise. No matter how healthy your body is, this link must not be less.
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Exercise is best done in the afternoon or evening
Li Fangfang, the third department of cardiovascular medicine of Shaanxi Provincial People's Hospital, introduced that 6~10 o'clock in the morning is the high incidence period of cardiovascular disease, and exercise should be avoided. The best time to exercise is in the afternoon or evening.
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It's best to keep exercising regularly
The duration is about 30 minutes at a time, or a total of 30 minutes per day. Generally, 5~7 times a week, insist on exercising every day. In addition, various types of sports can be combined to increase the fun, exercise different parts of the body, and reduce the risk of injury after repeated exercises.
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Do not hold your breath and stop during exercise
Don't hold your breath; Do not stop and get up suddenly, especially get up suddenly, it is easy to cause a sharp drop in blood pressure, dizziness, falling; If there is discomfort, dizziness and the like, it should be stopped immediately; Pay attention to proper rest during exercise. Some people do isometric exercise, resistance exercise will unconsciously hold their breath, or the intensity is too large, but cause blood pressure fluctuations, it is recommended that hypertensive patients choose exercise after consulting a doctor according to their own situation.
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Pay attention to your heart rate when exercising
Moderate exercise intensity is recommended, maximum heart rate during exercise = 170 - age. Generally, good sleep after exercise, the pulse of the next morning basically returns to the usual level, no obvious fatigue, and normal mood. Blood pressure can be measured again after exercise.
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These conditions are not suitable for exercise
Patients with uncontrolled severe hypertension, hypertensive crisis or rapidly progressive hypertension, combined with unstable angina, heart failure, severe arrhythmias and retinopathy are not recommended to exercise, and should first control the condition and follow the doctor's advice.