Using Exercise to Manage Blood Pressure

Regular physical activity can be an effective way to keep your blood pressure in check. With almost a quarter of Canadian adults experiencing high blood pressure, the importance of finding ways to manage it is more crucial than ever.

Although medication is often prescribed to moderate blood pressure, exercise is also widely recommended as a natural and effective method. In fact, various forms of exercise have been found to reduce both systolic and diastolic blood pressure readings, which are key indicators of overall heart health.

According to the Heart and Stroke Foundation, engaging in 150 minutes of moderate- to vigorous-intensity aerobic exercise per week, in bouts of 10 minutes or more, can significantly benefit your heart health. However, with an increasing interest in different types of exercise, researchers from Canterbury Christ Church University in the U.K. sought to review the latest studies on the topic.

Their analysis, which encompassed 270 studies and 15,827 participants, looked at diverse forms of exercise such as walking, running, cycling, HIIT, resistance training, and isometric exercises. The findings revealed that almost all modes of exercise reduced blood pressure, with the exception of interval training.

Interestingly, the study subjects with hypertension experienced a more pronounced drop in blood pressure than those with normal readings. This proves the effectiveness of exercise in improving the health of those who need it the most. Isometric exercise training was found to be the most effective, followed by combined training, resistance training, cardio, and HIIT.

Moreover, the study shed light on the comparable effectiveness of resistance training and cardio in lowering blood pressure, providing a new perspective on the impact of different types of exercises. In addition, cycling and running were found to be more effective than walking, suggesting that exercise intensity may play a larger role than previously thought.

For individuals looking to incorporate isometric exercises into their routine, it’s worth noting that these exercises do not require equipment and can be done at home with minimal instruction. A few examples of isometric exercises include wall sits and planks, both of which are easily adaptable to different fitness levels.

While walking may not have ranked at the top of the list in terms of lowering blood pressure, making small adjustments such as increasing intensity and speed can enhance its efficacy. Additionally, exercisers of any age and fitness level can incorporate more isometric exercises into their routine, which can have a positive impact on blood pressure.

In conclusion, exercise is a valuable tool for managing blood pressure and promoting heart health. It’s essential to consider the wide range of exercise options available and find the ones that best suit your preferences and fitness level.

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