These simple exercises really lower your blood pressure

Simple Exercise 

These simple exercises really lower your blood pressure

Exercise is usually recommended to combat high blood pressure. But not all types of training are equally effective. These are the findings of the most recent study.

Hypertension is a widespread disease – every third adult in Germany suffers from high blood pressure. It is considered a risk factor for a number of diseases; if left untreated, it increases the risk of strokes and heart attacks, for example. Various medications are used to reduce high blood pressure. But a number of non-drug measures have also proven effective. Read more about this here .

This also includes exercise.The majority of the time, endurance training has been advised. Cycling, running or swimming are particularly suitable. But a new study comes to completely different results. The British researchers consider the previous recommendations to be outdated.

All sports decreased values, but some were noticeably more efficient than others.

Their new advice is based on the evaluation of 270 studies with a total of almost 16,000 participants. They examined how different forms of exercise affected blood pressure. The effect was measured over a period of two weeks with exercises such as running, walking, cycling, strength training and high-intensity interval training (read more about HIIT here ).

The researchers used the parameters as a basis: Healthy resting blood pressure (measured when the body is inactive) is considered to be a value of less than 130 to 85 mmHg; from a value of 140 to 90, the blood pressure is considered to be too high.

The analysis revealed that, although to varying degrees, all of the sports examined did lower blood pressure. Isometric training turned out to be particularly effective. These are exercises that tense the muscles while keeping the body in a static position. Examples of this are:

The forearm support (also called plank)

During these exercises, the blood pressure of the high blood pressure patients fell by an average of 8.2 to 4 points.