A simple and accessible solution for a problem that increasingly affects and especially older adults.
Physical exercise is one of the most powerful tools to keep healthy body and mind. In addition to improving cardiovascular resistance, strengthening muscles and bones, training regularly is key to preventing chronic problems. Among them, high blood pressure.
Have controlled blood pressure not only reduces risks of heart attacks, strokes and kidney damagebut improves the quality of life of who suffers it: less fatigue, better sleep, less discomfort. A constant and well chosen practice of the exercise can make a very specific difference to lower and stabilize those values, even without depending only on medications.
Isometric exercises
The exercises recommended by experts for hypertensive
Controlling blood pressure requires proof: experts underline what to do Moderate exercise for at least 30 minutes Most days of the week have positive effects. The guy does not matter so much, but there is regular movementthat raises the respiratory rate a bit but allows to talk at the same time. Activities such as walking at a light pace, pedaling or jogging enter into this category.
However, the most novel that highlights the scientific publication referred to is the especially beneficial role of the isometric exercises for those who have hypertension. They involve maintaining a fixed position, contracting muscles without moving the joints, such as squats against the wall, static plates or similar movements.
According to professional studies, isometric exercises showed a Reduction of systolic and diastolic blood pressure greater than that obtained with many conventional aerobic exercises. It is also recommended combine them with resistance training (weights or exercises that work muscle strength) and aerobic To achieve better sustained results.
In addition, the weekly amount matters: the evidence suggests that a total of about 150 minutes of moderate aerobic activity a week, interspersed with force or isometric sessions, is what works best to maintain stable blood pressure over time.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
