What exercise is the best for lowering blood pressure? It's not walking or jogging, but...

Exercise is good for health, one of which is to help improve blood pressure. The "China Hypertension Health Management Standards" points out that moderate-intensity exercise for 30 minutes or more 3 days a week or more can reduce systolic blood pressure (high pressure) by 5-17 mmHg and diastolic blood pressure (low pressure) by 2-10 mmHg.

So, among all types of exercise, which one is the best choice for lowering blood pressure? It's not walking or jogging, but -

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

This exercise is the most effective way to lower blood pressure!

On July 16, researchers from the University of Canterbury in the UK published a study in the internationally renowned journal British Journal of Sports Medicine, which found that "isometric exercise" is the best choice for lowering blood pressure.

What is isometric exercise? Isometric exercise is also called static exercise, which means that the muscles contract without changing their length or producing joint movement. For example, squats against the wall, plank support, hip bridge, horse stance, tiptoe raises, etc.

Research screenshots

This study analyzed 270 randomized controlled trials published between 1990 and 2023, involving a total of 15,827 participants. It was a large-scale systematic review and network meta-analysis.

The study found that all types of exercise helped lower resting systolic and diastolic blood pressure, but isometric exercise led to the greatest decreases.

Specifically:

After isometric exercise, blood pressure decreased by 8.24/4 mmHg;

After combined aerobic and resistance exercise, blood pressure decreased by 6.04/2.54 mmHg;

After dynamic resistance training, blood pressure decreased by 4.55/3.04 mmHg;

After aerobic exercise, blood pressure dropped by 4.49/2.53 mmHg;

After high-intensity interval training, blood pressure dropped by 4.08/2.5 mmHg.

The impact of different exercises on systolic blood pressure (high blood pressure). Source: British Journal of Sports Medicine

The effect of different exercises on diastolic blood pressure (low pressure). Source: British Journal of Sports Medicine

Meanwhile, a secondary meta-analysis showed that isometric wall squats and running were the most effective modes for reducing systolic blood pressure (90.4%) and diastolic blood pressure (91.3%), respectively.

Tested! Exercise can really improve blood pressure

No matter what kind of exercise you do, as long as you keep moving, it will be beneficial to your blood pressure.

1

Bai Yansong: Brisk walking for 1 hour every night can lower blood pressure

The host Bai Yansong once introduced his personal experience in his book "Bai Shuo":

A few years ago, he felt his blood pressure was a little high and he was constantly dizzy. He went to the hospital for a checkup and found that his blood pressure had indeed reached a critical point. The doctor said he had to take medicine and once he started taking it, he had to stick to it. Bai Yansong wanted to give himself two months to make some adjustments. If it didn't work after two months, he would take medicine again.

He first adjusted his lifestyle by walking briskly for an hour every night, and later gradually developed into running. Unexpectedly, his blood pressure was quickly controlled and returned to the normal range. Other indicators also changed for the better.

2

Hu Dayi: I have been walking briskly for more than ten years and my blood pressure has always been normal

Hu Dayi, a famous cardiovascular medicine expert, is a walking enthusiast. He once shared on his personal WeChat account the changes he experienced after 18 years of walking:

I lost 22 kg and my elevated triglycerides decreased. My mother and brother both had high blood pressure, but my blood pressure is now normal.

3

Lin Lifeng: Exercise for 1 hour every day, and blood pressure returns to normal after one year

Lin Lifeng, deputy director of the Guangdong Provincial Center for Disease Control and Prevention and chief scientist in the field of public health, said in an interview with Guangzhou Daily in 2017 that his blood pressure was once at the critical value of hypertension, 140/90 mmHg.

For a year, he insisted on exercising for one hour every day. After a year, his blood pressure returned to the normal 120/80 mmHg and his physical condition was good.

He said that modern people do less physical labor, and with the same intake, they do not excrete enough sodium. "After one hour of exercise, you sweat 1.2 liters, and every liter of sweat contains 3 grams of sodium ions."

6 things to note about exercising to lower blood pressure

1

Warm up thoroughly before exercise

Warm up before exercise. You can do this by jogging, stretching your upper limbs, bending and stretching your waist, turning your waist, squatting, etc. This will speed up the blood circulation in your muscles and help you quickly get into the exercise state to avoid getting injured during exercise. No matter how healthy you are, this step is essential.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

2

It is best to exercise in the afternoon or evening

Li Fangfang from the Department of Cardiology of Shaanxi Provincial People's Hospital published an article stating that 6 to 10 a.m. is the peak time for cardiovascular diseases and exercise should be avoided. The best time to exercise is in the afternoon or evening.

3

It is best to maintain regular exercise

The duration is about 30 minutes each time, or a total of 30 minutes per day. Generally, exercise 5 to 7 times a week and 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 repetitive exercise.

4

Don't hold your breath or stop suddenly during exercise

Do not hold your breath; do not stop or start suddenly, especially if you stand up suddenly, as this can easily cause a sharp drop in blood pressure, leading to dizziness, and falls; if you feel uncomfortable or dizzy, stop immediately; and take adequate rest during exercise.

Some people hold their breath unconsciously when doing isometric exercise or resistance exercise, or the intensity is too high, which causes blood pressure fluctuations. It is recommended that patients with hypertension consult a doctor before choosing a method of exercise based on their own situation.

5

Pay attention to your heart rate when exercising

Moderate exercise intensity is recommended, and the maximum heart rate during exercise = 170-age.

Generally speaking, it is good to sleep well after exercise, the pulse basically returns to the normal level the next morning, there is no obvious fatigue, and the mood is normal. You can measure blood pressure again after exercise.

6

These conditions are not suitable for exercise

Exercise is not recommended for patients with uncontrolled severe hypertension, hypertensive crisis or rapid hypertension, combined with unstable angina, heart failure, severe arrhythmias and retinopathy. They should first control their condition and follow the doctor's advice.

Planning and production

Source: Health Times

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association

Editor: Yinuo

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes