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Surprising: This activity reduces blood pressure effectively
This is the stage in training that everyone likes to skip or overlap, but if you have high blood pressure, it may be more significant for you than the training itself.
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tension
Blood Pressure
Walla!
health
Monday, 01 February 2021, 13:56
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Not only are the muscles stretched, but so are the blood vessels.
Woman doing stretching (Photo: ShutterStock)
Stretching is this stage in physical activity that everyone knows is very important to take care of but the majority override it with remarkable piety.
A new study provides another good reason not to give them up, because it has found that stretching is more effective than vigorous walks in lowering blood pressure in people with high blood pressure.
"Everyone thinks that the purpose of stretching is just to stretch the muscles. But the truth is that when you stretch the muscles, all the blood vessels that feed them, including the arteries, are stretched," said Phil Chilivak, a researcher in biomechanics and kinesiology at the University of Saskatchewan. Van in Canada.
Stretching makes the arteries less stiff, and lowers the resistance there is produced in the face of blood flow, and this may lead to a reduction in blood pressure.
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To the full article
High blood pressure is a leading risk factor for cardiovascular disease, which is the leading cause of death in the world.
It is not always easy to reduce blood pressure, but there are quite a few things that can affect it: reducing the amount of sodium consumed in the diet, drinking less alcohol and even spending more time with family and friends.
It may now be possible to add tension to this list as well.
There are quite a few things you can do to reduce high blood pressure.
Woman measuring blood pressure (Photo: ShutterStock)
Several studies have shown in the past how stretching may improve blood flow to muscles, in humans and animals alike.
One of these studies even found that for pregnant women with normal blood pressure, stretching is a more effective means of lowering blood pressure than walking.
In the current study, researchers have already put tension in front of vigorous walks - head to head, for a period of 8 weeks, and tested their effect on people on above-average high blood pressure.
The trial involved about forty men and women with an average age of 61. The researchers did not update the participants on the purpose of the study, but only asked them to complete the activity they were instructed to do - stretching or walking.
One group was asked to perform stretching exercises for 30 minutes at a frequency of 5 times a week, while the other group was asked to go for vigorous walks of 30 minutes, at a pace that would cause an increase in heart rate.
Measurement of blood pressure in 3 different methods
The researchers measured participants' blood pressure using three different techniques: sitting (like a standard LHD test we are all familiar with), lying on their backs (the method that is usually considered more accurate for patients with LTS), and continuous 24-hour blood pressure monitoring. Mobile.
They did this twice - once before the start of the trial period, and a second time at the end.
The participants in both groups were characterized by a similar intake of sodium in their diet and it is worth noting that they all added the experimental activity to their normal exercise routine, and did not detract from it.
Better for your blood pressure than walking.
Woman walking (Photo: ShutterStock)
At the end of the trial period and after analyzing the data of the two groups and weighing them, the researchers found that stretching had a greater effect on the decrease in blood pressure compared to the walks.
"These findings are important because they provide people with high blood pressure with more options for reducing it," the researchers wrote in an article about their study.
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As for the exact mechanisms that cause stretching to lower blood pressure, these require more thorough research.
Apart from the fact that stretching facilitates the passage of blood in the arteries, it is also possible that the rhythmic and measured breaths that usually accompany the stretching action have an effect.
In yoga, for example, there is a connection between breathing exercises and lowering blood pressure.
This means that it is difficult to isolate the effect of breathing from the effect of tension itself.
Another fact that should be taken into account is that the researchers recruited a relatively small group of participants (about forty) and only 35 of them completed the experimental program by the end.
What's more, the researchers did not continuously monitor the participants throughout the experiment, so the data are based on their self-report, which in general is considered less accurate.
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