A recent study published in the British Journal of Sports Medicine found that the most effective exercise in reducing blood pressure is the "wall sit" - that is, sitting in the air, with the knees bent at 90 degrees, while resting the back against a wall.
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Research suggests that isometric exercises, such as wall squats, can be more effective in reducing blood pressure than other forms of exercise, such as aerobic exercise or weight training.
The study indicates that just 8 minutes of isometric exercise, three times a week, can lead to a significant reduction in blood pressure.
The most effective exercise involves leaning against a wall to sit in the air for two minutes, resting for two minutes, and repeating the exercise four times.
On average, the study found that this type of regular isometric training lowered systolic blood pressure by 10 mm Hg and diastolic blood pressure by 5 mm Hg.
This reduction in blood pressure is significant, and can benefit people who struggle to meet the usual physical activity recommendations.
Isometric exercises work by temporarily reducing blood flow to the contracting muscles.
When the contraction is released, blood flow through the muscle tissue increases, which causes the blood vessels to relax more and creates less resistance to blood flow, ultimately reducing blood pressure.
The research findings indicate that isometric exercises, such as wall squats, can be an important addition to the physical activity recommendations for the prevention and treatment of hypertension.
This simple and accessible exercise can offer an effective way for people to manage their blood pressure and improve cardiovascular health.
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