Maintaining physical activity is essential to regulate your blood pressure. But did you know that there is one exercise that is more effective than the others? Here is the one to adopt according to science.
Sleeping well, eating a balanced diet and moving around are routine tips for fighting high blood pressure. But one exercise in particular would help to lower it on a daily basis. They are researchers from British Journal of Sports Medicine who say it.
Various workouts compared
To determine the most effective exercise to combat hypertension, British researchers pooled studies involving a total of 15,827 participants for 279 randomized controlled trials in which they practiced several types of exercises. With clear results:
- Blood pressure reductions after aerobic training were 4.49/2.53 mmHg;
- 4.55/3.04 mmHg after dynamic resistance training;
- 6.04/2.54 mmHg after combined training;
- 4.08/2.50 mmHg after HIIT (High Intensity Interval Training);
- 8.24/4 mmHg after isometric exercise training.
It is therefore these isometric exercise workouts that are the most effective.
What is isometric training?
Okay, but what is isometric training? And is it complicated to set up? Good news, it’s not the case! Isometric exercises are static exercises that do not involve pushing or pulling movements and are performed without equipment. They consist of contracting a muscle and maintaining it at maximum tension without changing its length (in the plank, for example).
Why is it effective? Because maintaining a position for a prolonged period not only works the muscles under high pressure but also allows the cardiovascular system to work.
So without any equipment, you can start these exercises in your living room.
- While doing the plank: in a lying position, rest on your elbows and keep your legs straight;
- While doing a plank on one leg: that is to say, by alternately raising the left leg and the right leg;
- While holding the chair exercise: that is to say sit in the air, ankles and knees bent at 90 degrees.
Slide: Teleworking: 7 Pilates exercises to do on a chair
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