High blood pressure, the best health killer, lurks silently in our lives, threatening our heart, head and kidneys and other vital organs at all times, and even taking our lives.
So, how to effectively deal with this invisible enemy?In addition to maintaining a light diet, taking medication on time, and living a regular life, exercise is also a powerful tool for lowering blood pressure.
However, exercise is not a panacea, and the wrong way of exercising can raise blood pressure. Therefore, choosing an exercise method that is suitable for you is the key to lowering blood pressure.
Friends with high blood pressure, have you noticed that the word exercise appears so frequently in blood pressure control articles?That's right, exercise is really a great helper to help us control our blood pressure.
But you know what?Among the many sports programs, which one has the most significant effect on lowering blood pressure?A study from the University of Canterbury in the UK provides the answer.
The study analysed 270 studies published in recent decades, covering 15,827 participants, to explore the effects of different exercise patterns on systolic and diastolic blood pressure.
The results were impressive: all exercise helped lower blood pressure, but isometric exercise was the most effective in lowering blood pressure. So, what is isometric motion?To put it simply, it is the movement of the muscles that remain the same length as they contract.
During this movement, the force generated by the muscles is equal to the external resistance. For example, squats against the wall and planks are typical isometric exercises.
1. Squat against the wall
Squats against the wall are a very practical strength training movement that can help strengthen the muscles in the legs and hips and improve the stability of the body.
To squat against a wall, you need to stand facing the wall with your feet shoulder-width apart, your toes slightly abducted, and your hands on the wall. Then, slowly bend your knees and allow your hips to move back until your body is parallel to the ground or slightly lower.
Hold this position, breathe deeply, and slowly stand up. Repeat this movement a few times, gradually increasing the time and intensity according to your abilities and needs.
When doing a wall squat, you need to pay attention to the following. First, maintain proper posture and don't let your knees exceed your toes or lean your body forward too much.
Second, gradually increase the time and intensity according to your abilities and needs, and don't overtrain or get injured. Finally, if there is any discomfort or pain, you should stop training immediately and consult your doctor.
2. Plank
Plank is a common core muscle exercise that requires the practitioner to keep the body in a straight line with the arms and toes supporting the ground in this position for a defined amount of time or times.
Plank is a classic full-body workout that not only works the core muscles, but also improves the body's balance and stability.
When performing a plank, the practitioner needs to keep the body in a straight line, with the arms and toes supporting the ground, allowing the core muscles such as the abdomen, back, and hips to be fully engaged.
When practicing planks, you need to pay attention to the correct posture and breathing pattern. Keep your head, shoulders, waist and legs in a straight line to avoid bad postures such as slumping and hips.
At the same time, breathe evenly and avoid holding your breath or hyperventilating. Beginners can start with a shorter period of time and gradually increase the difficulty and time to gradually build up the strength and endurance of the core muscles.
When doing isometric exercises, it's best to last 45 seconds for each item, followed by a 15-second rest. Perform multiple sets of training each day, which can gradually increase the duration and reduce the rest time as the body adapts.
As we all know, the impact of exercise on health is far-reaching, it can not only lower blood lipids and fight cancer, but also improve cardiopulmonary function and enhance immunity.
However, exercise is not static, especially for the elderly, and the way and precautions of exercise require special attention.
Warm up before exercising
Warming up can help the body gradually get into a state of exercise and prevent sports injuries. Whether it's a light warm-up exercise, such as walking, stretching, etc., you can prepare for the next exercise.
Choose the right time to exercise
Morning and dusk are the best times to exercise. The temperature at this time is moderate and the air quality is relatively good. Also, try to avoid exercising immediately after meals to avoid adverse effects on the digestive system.
Keep an eye on your heart rate
Knowing how your heart rate changes can help you determine if the intensity of your exercise is appropriate. Generally speaking, by monitoring the heart rate, we can adjust the intensity of exercise in time to ensure that the effect of exercise matches the body's capacity.
Avoid breath-holding and emergency stops
Holding your breath can cause a sudden increase in blood pressure, and sudden arrest can take a toll on your joints and muscles. Therefore, it is very necessary to maintain even breathing during exercise and avoid sudden strenuous movements.