Dear Health Bytes Friend,
Yet another study has been released that shows the transformational benefits of exercise…
This time as a blood pressure lowering strategy…
But not everybody can engage in cardio or aerobic exercise…
And, some people may not even be able to leave their homes to exercise…
If this describes you, or you’re just less inclined to walking, running, cycling, swimming or the gym, I have good news for you…
Keep reading to find out about a type of exercise you can do right at home – even a small home – which a study has shown is effective at lowering blood pressure….
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Study shows isometric exercises lower blood pressure
Isometric exercises are those that engage muscles without movement.
Examples include squats and planks…
In the study, published in the British Journal of Sports Medicine, isometric exercise training came top of the list for lowering both systolic and diastolic blood pressure!
The exercises were done over a period of two weeks or longer, and the other types of exercises that featured in the analysis were: high intensity interval training, isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two.
The participants in the isometric group lowered their blood pressure by an average of 8.24/4 mmHg and the next best result was from dynamic resistance training which lowered blood pressure by an average of 6.04/2.54 mmHg. The other exercises yielded a blood pressure drop around 4/2 mmHg.
Keep reading to find out which exercise specifically did best in the isometric training…
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Wall squats were the most effective exercise for reducing systolic blood pressure and running was the best for reducing diastolic blood pressure – but overall isometric fared better.
Besides these at-home exercise, be sure to follow a healthy diet, and limit your salt and alcohol intake.
Plus, this form of exercise will help you maintain your muscle mass into your older years.
So get onto YouTube and take a look at how to do these isometric exercises safely:
* Wall sit
* High plank hold
* Side plank
* Low squat
* Overhead hold
* Glute bridge
* V-sit
* Calf raise and hold
Breathe deeply as you do these exercises and don’t overdo it, but be consistent – do them every day to reap the health benefits.
To a healthier and happier life,
A.Pombo
Antoinette Pombo
