Blood pressure or blood pressure is a measure of how much blood is flowing through the arteries. High blood pressure or high blood pressure occurs when the pressure of the blood passing through the arteries is consistently too high.
High blood pressure is called the silent killer because people with it often go undiagnosed, while significantly increasing the risk of heart disease, heart attack, or stroke. Blood pressure problem is very common and millions of people suffer from it all over the world including Pakistan, but the good news is that it can be controlled with 2 exercises. This has been revealed in a new medical study in the UK.
A joint study by Canterbury Christchurch University and the University of Leicester found that the plank and wall sit were the most effective exercises for lowering blood pressure. The study reviewed data from 270 clinical trials involving more than 15,000 people.
These clinical trials looked at the effects of different types of exercise on blood pressure. In addition, The research examined the effects of aerobic, dynamic resistance training, HIIT, and isometric exercises on blood pressure.
The results showed that isometric exercises (in which the muscles are activated without moving the body) such as planks and wall sits are highly effective for controlling blood pressure. According to research, all types of exercise significantly reduce systolic blood pressure and diastolic blood pressure, but exercises such as planks and sit-ups are the most effective.
It should be noted that medical experts recommend adopting specific foods to keep blood pressure under control, as well as adopting physical activities such as brisk walking, cycling, or jogging for at least 150 minutes per week.
Controlling high blood pressure significantly reduces the risk of death from stroke, heart attack, and heart failure. The researchers reported that during exercises such as the plank and wall sit, the muscles are activated but their thickness does not change.
He said that during such exercises, the arteries supplying blood to the muscles are constricted and the blood volume increases after the exercise when the muscles are relaxed, which significantly improves the blood flow system.
They said that doing Wall St exercise for 8 minutes 3 times a week can significantly reduce blood pressure levels, while other types of exercise can be more beneficial. The results of the study were published in the British Journal of Sports Medicine.
