This isometric exercise can help lower your blood pressure
How to lower blood pressure
High blood pressure or hypertension refers to elevated pressure on and reduced blood flow in the arteries. The excessive pressure can harden arteries and decrease the blood flow and oxygen to the heart, which is why increased blood pressure is a common risk factor for cardiovascular diseases including heart attack.
According to the World Health Organization (WHO), an estimated 1.28 billion adults aged 30-79 years worldwide have hypertension, of which an estimated 46% of adults are unaware that they have the condition.
However, there are several ways you get your blood pressure under control. Matter of fact, approximately 1 in 5 adults (21%) with hypertension have it under control, as per the global health body.
With healthy lifestyle habits, which includes eating a healthy diet and regular physical activity, blood pressure can be managed.
Can exercise lower high blood pressure?
According to the Mayo Clinic, your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference.
"Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure," the health body explains.
Furthermore, it adds saying, "You should try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. Aim for at least 30 minutes of aerobic activity most days of the week. If you're not used to exercising, work slowly toward this goal."
What does research say?
Besides effective cardio workout, a recent study published in the National Library of Medicine recommends exercise that resembles a handshake to lower blood pressure.
Researchers believe isometric handgrip home training is very effective when it comes to lowering blood pressure levels.
Hand grip exercises are exercises that build a strong grip and involve your wrist, palm, and finger muscles. These are also categorized under isometric training which include exercises that tighten or contract specific muscle or group of muscles.
The study included participants, who engaged in 10 handgrip exercises three times a week for eight weeks.“The results of this study indicate that isometric handgrip exercises improve resting systolic blood pressure," the researchers said.
It was also found that the body’s main arteries became more flexible as a result of the exercise.
Benefits of isometric exercises
Isometric exercises are exercises that are targeted to build a specific muscle or a group of muscles.
These help improve speed or athletic performance and also have various health benefits.
According to Mayo Clinic, isometric training may also be helpful to someone who has arthritis. Arthritis could be aggravated by using muscles to move a joint through the full range of motion.
"Studies have shown that isometric exercises may also help lower and control your blood pressure. Physical activity and dynamic resistance training can help lower blood pressure, too" adds the health body.
How to perform isometric handgrip training
As per standard protocol, a resistance bar or band or hand gripper must be squeezed with one hand for two minutes. Each session consists of two hand contractions of 2 min at 30% of maximal power. 1 min of rest between contractions with an overall session duration of 12 min.
Other ways to lower blood pressure
The best way to lower blood pressure levels is through lifestyle changes. Here are some habits you must adopt and some that you must give up:
- Eat healthy, unprocessed and less oily foods
- Cut down on your salt-intake
- Exercise regularly
- Lose weight
- Limit alcohol consumption and smoking
- Avoid caffeinated and sugary drinks