Study Says This Is the Best Type of Exercise for Lowering Blood Pressure
), and isometric exercise training. The researchers took participants’ blood pressure before the study and after participants exercised for at least two weeks. They also took the blood pressure of the control group.
Researchers found that isometric exercise was the most effective at lowering blood pressure. More specifically, performing isometric exercises over time was associated with on average a 8.24 mmHg decrease in systolic blood pressure and a 4 mmHg decrease in diastolic blood pressure. This decrease was more than the 4.08 and 2.50 mmHg decreases seen with high-intensity interval training/HIIT, the 4.49 and 2.53 mm Hg decreases with aerobic-exercise training such as running or cycling, the 4.55 and 3.04 mm Hg with dynamic resistance or weight training, and the 6.04 and 2.54 mmHg decreases with combined aerobic and weight training.
There has been a consistent relationship between physical activity and lower blood pressure, says Dr. Katz. In this study, the results showed that all types of exercise lower blood pressure, and isometric resistance exercises were the best. But ultimately, there isn’t one type that is better than others, he explains. “It’s less important what you do—exercise is good no matter how it comes.”to do, says Dr. Katz.
And when it comes to your numbers, it’s important to know that you don’t feel mildly high blood pressure, says Dr. Katz. People can live for decades without knowing they have high blood pressure and the only way of knowing is by getting it measured , he adds. “You can’t take control of your blood pressure if you don’t know where you’re starting from, and only through knowing your own numbers can you have a sense of what might need to be done.
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