Medication is the mainstay of hypertension control, but lifestyle modifications, especially exercise, are also crucial. There is an "isometric exercise" that is known as the best exercise to lower blood pressure.
This stems from a study in the United Kingdom Medical Journal that found that all types of exercise helped lower resting systolic and diastolic blood pressure, but "isometric exercise" dropped the most.
Isometric exercise has its name because when performing this exercise, the muscles are in tension when contracting, but the length does not change and is not accompanied by significant joint movement.
There are three common isometric exercises:
Squat against the wall
With your back against the wall, slide your legs down at 90 degrees to a sitting position. Place your hands on your chest and your core muscles tense. If you find the movement too difficult, try the de-escalation exercise: the angle between the thigh and the calf can be kept between 90~120 degrees.
Plank
Lie face down on your stomach with your toes on the ground, arms straight and support your torso, tightening your core to keep your torso flat. Corresponding descent: Kneel on a plank with your knees on the ground, keep your arms straight and your core tight.
Health Times data map photo by Mao Yuanyuan
Zama step
The difficulty of Zama step is low, pay attention to the squatting of the waist, the toes and knees should be spread outward, which can reduce the burden on the knees and avoid sports injuries.
For isometric training, each event is required to last 45 seconds, with a 15-second rest in between. If that's not possible, you can start by exercising for 30 seconds and resting for 30 seconds. It should be noted that patients who have been diagnosed with hypertension should measure their blood pressure before exercising, and should not exercise when their blood pressure is too high (systolic blood pressure over 160 mm Hg and diastolic blood pressure over 105 mm Hg).
Source: Health Times
Editor: Zhu Jiaru
Editor-in-charge: Gao Qin
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