When it comes to lowering blood pressure,studies have typically shown that aerobic(有氧的)exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat high blood pressure.
Exercises that engage muscles without movement,such as wall squats and planks,may be best for lowering blood pressure,according to a large study published in July,2023 in the British Journal of Sports Medicine.
This type of training is known as isometric exercise,according to the Mayo Clinic.Isometric muscle action happens when muscles contract but do not visibly change length,and the joints involved don't move,facilitating stability of the body.Isometric exercises can be done with weights or without,just relying on the body's own weight.
"These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of high blood pressure,"said study coauthor Dr.Jamie O'Driscoll in a news release. The researchers looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks,on blood pressure between 1990 and February 2023.From a review of 270 trials with 15,827 participants,the researchers found that among HIIT (high intensity interval training),isometric exercise, aerobic exercise,dynamic resistance training and a combination of the latter two,isometric exercise led to the greatest reductions in blood pressure.
It's also important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure.These include keeping to a healthy weight,eating a balanced diet,cutting down on salt,not drinking too much alcohol and ensuring that you continue to take any prescribed medication.
More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training,the authors said.
