Isometric Exercise: Once upon a time, people over the age of 50 were more prone to BP problems. But with the changed lifestyle, BP is now starting to develop even in the elderly. But experts say that high BP can be reduced through isometric exercise.
What is high blood pressure?
High blood pressure or hypertension is a condition in which blood from the heart puts too much pressure on the walls of the arteries. Blood pressure is usually measured with two numbers. Systolic Pressure – The pressure during which the heart pumps blood. Diastolic Pressure – The pressure when the heart is at rest. 120/80 mmHg is considered normal blood pressure. But if it is more than 130/80 it is considered as high BP. It is normal for BP to rise for some time during the day. But if it continues for a long time, the pressure on the heart increases.
The role of exercise in blood pressure control
Doctors say exercise is one of the most effective ways to control blood pressure. This is evident in a large study done by researchers from England. They analyzed data from 270 studies spanning about 13 years. It contains details of more than 15 thousand people. In that analysis, it was found that isometric exercises can be very effective in lowering blood pressure. Researchers claim that these may have a greater benefit in lowering blood pressure than other exercises.
What is isometric exercise?
Isometric exercise is an exercise in which the muscles contract but the joints of the body do not move.
That is, they put pressure on the muscles by staying in the same position. Stationary exercises such as wall squats, hand grips, leg presses, and planks are included in this list. In these exercises the body does not move much but the stress on the muscles is high.
How does this exercise help lower BP?
According to experts, when the muscles are contracted for a period of time, the blood flow to the area is temporarily reduced. But as soon as that pressure is released, the blood flows quickly again. This relaxes the blood vessels, improves blood circulation and improves blood vessel function. All these processes together help in lowering blood pressure. That is why the importance of this exercise is increasing in recent researches.
Precautions before doing this exercise
Although isometric exercises are beneficial, certain precautions are mandatory. If the muscles are kept contracted for a long time, there is a possibility of a temporary increase in BP. People who already have heart related diseases should consult their doctor first. Even those whose BP is not completely under control should consult a doctor. It is very important to do the exercise properly. Exercises like these can be a good adjunct in controlling high BP if done with proper guidance.
Note: The above should not be considered as a substitute for medical advice. It is better to follow the doctor’s instructions regarding health.
