- Exercise can be as good or better than a drug to reduce high blood pressure, experts say.
- Specific types of exercise, such as running, weightlifting, and yoga, work best for certain groups.
- Here’s how to exercise to get maximum benefits for your personal blood pressure range.
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Exercising can be as good or better than taking medication to improve your blood pressure, especially if you choose the right type of exercise, the evidence suggests.
Specific types of exercise can benefit different groups of people based on their blood pressure, according to the recommendations published on March 23 in the European Journal of Preventative Cardiology.
Researchers from more than a dozen medical institutions worldwide, including the University of Oxford and the University of Connecticut, made the recommendations based on the latest evidence on heart health and exercise.
These are the first specific exercise recommendations based on high-quality research designed to help people reduce blood pressure. High blood pressure affects more than a billion people worldwide and is a major cause of cardiovascular disease and premature death.
For hypertension, do aerobic exercise such as walking, running or cycling
High blood pressure, or hypertension, is defined as anything above 140/90 mmHg. People who are already at that level can benefit more from aerobic training, the researchers found.
Often referred to as cardiovascular exercise, it includes movements that increase heart rate and make breathing more difficult, including running, swimming and cycling.
Low-intensity exercises, such as walking and running, are also included in this category.
The researchers found evidence that these exercises can work as well or better than any other medication for the treatment of high blood pressure, said Dr. Henner Hanssen, head of preventive sports medicine at the University of Basel in Switzerland, in a statement to the press.
For blood pressure in the normal high range, try movements such as squats, push-ups and weightlifting
Slightly high blood pressure is defined as being between 130-139 / 85-89 mmHg.
People in this group should prioritize dynamic resistance training or strength movements that incorporate several large muscle groups at the same time.
This can include bodyweight exercises, such as push-ups or squats in the air, as well as weight lifting movements, such as front squats, back squats, deadlifts and pressures.
To maintain normal blood pressure, do planks, yoga and sit on the wall
For people who already have normal blood pressure (less than 120/80 mmHg) and want to maintain it, the best method is isometric resistance training.
This includes exercises that require you to hold a muscle contraction. Some examples include a plank, static lunge, or wall support. Many yoga movements, such as the chair or bridge posture, are also isometric.
Exercise every day for better results
To get the most out of these movements for heart health, experts recommend adding some exercise to your daily routine.
This does not mean that you have to run a marathon every day or spend hours at the gym. Even a little movement, like a short walk or short strength training circuit, has benefits.
“For most exercises, the blood pressure lowering effect lasts about 24 hours, similar to medication, so it is better to be active every day, if possible,” said Hanssen.