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Latest Research on High Blood Pressure

Fitness Top Exercises to Lower Blood Pressure

According to the American Hear t Association (AHA), more than 75 million Americans have hypertension, also known as high blood pressure.This condition makes the hear t work harder to pump blood throughout the body. Regular exercise strengthens the hear t muscle, increases endurance and reduces high blood pressure. Regular exercise can lower blood pressure and choosing the right workout can make exercise fun. You can do 40 minutes of moderate to vigorous physical activity 3 to 4 times a week or break it into smaller segments, whatever works best for your schedule. Cardiovascular or aerobic exercise - walking, jogging, swimming, cycling and dancing – makes your body deliver large amounts of oxygen to your working muscles.Walking, which is low impact and easily accessible, causes minimal stress to joints. Forty-minute segments several times a week or multiple shorter jaunts are equally effective.


A study published in the British Journal of Sports Medicine claims that structured exercise may be as effective as drugs in lowering blood pressure in people with high blood p r e s s u r e (above 140 mm Hg ) . Subs tituting exercise for drugs could be a problem because of other health issues and inactivity among about 40 percent of adults. Researchers used data from 194 clinical trials about the impact of drugs on reducing systolic blood pressure and 197 trials about the effect of structured exercise; the trials involved 40,000 people. Lead author Dr. Huseyin Naci, Department of Health Policy, London School of Economics and Political Science, stated, “We don’t think, on the basis of our study, that patients should stop taking their antihyper- tensive medications, but we hope t h a t ou r f i n d i n g s w i l l i n f o r m ev i dence based discussions be- tween clinicians and their patients.”

Resistance exercise can reduce blood pressure over the long term. Strengthening and building muscle with weights, bands, kettlebells and body weight can lower systolic (the top number of a blood pressure reading) and diastolic (the bottom number) pressure by over 3 points each in healthy populations. A 2018 study presented at the European Society of Cardiology conference in Munich indicates that one type of workout is especially effective in reducing hypertension. According to Professor Ashok Pandey, of the Center for Innovation and Transnational Research, Indian Institute of Toxicology Research, doing yoga for just 15 minutes a day can lower blood pressure nearly twice as much as taking standard medications. Simple yoga poses, such as the downward-facing dog, require little flexibility. Most physicians agree that any exercise will help to reduce blood pressure. By keeping the body moving and getting the heart pumping, exercise makes blood vessels supple and relaxed. Research also proves that exercise improves a person’s mental outlook.

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