Simple 12-minute exercise, surprisingly effective in lowering blood pressure

High blood pressure is one of the most common health problems, affecting around 1.28 billion people worldwide. It is known as the 'silent killer' and, if left unchecked, increases the risk of heart attacks and strokes.

Exercise is widely recognized as one of the most effective ways to lower blood pressure. But what is the best exercise for this condition?

Several recent studies have found the most effective exercise to lower high blood pressure, according to the science news site New Scientist.

One of the most compelling findings came from a 2023 analysis of 270 studies, including nearly 16,000 people.

The results showed that all types of exercise - from aerobic activities such as running or cycling, to endurance training - significantly reduced blood pressure.

The best exercises to lower blood pressure are isotonic exercises like wall squats.

ILLUSTRATION: AI

However, the exercises that gave the best results were isotonic exercises such as wall squats, in which the muscles are contracted in a static position. With an average reduction of 8.24 mmHg in systolic blood pressure and 4 mmHg in diastolic blood pressure, the effect was similar to that of blood pressure medication.

This reduction resulted in a 22% reduction in the risk of major cardiovascular events, such as heart attack or stroke, over at least a few years. Aerobic exercise, meanwhile, had only about half the effect.

The difference is probably due to the effect on blood flow. Wall squats force the exerciser to squeeze their muscles for 1-2 minutes. This reduces blood flow to the muscles. When the muscles relax, the blood vessels dilate, allowing blood to flow back. This reduces blood pressure for several hours, and the reduction is maintained with repeated exercise.

Remarkably, these exercises are relatively easy to do. A 2023 study found that just 12 minutes of exercise, three times a week for 12 weeks, was enough to significantly reduce blood pressure, according to New Scientist.

So if you suffer from high blood pressure, add a few minutes of wall squats to your workout routine.

However, aerobic and resistance exercise are still important for cardiovascular health and muscle building.

How to do wall squats

If you have high blood pressure, add a few minutes of wall squats to your exercise routine.

ILLUSTRATION: AI

Stand up straight with your hips and shoulders touching the wall. Keep your feet hip-width apart, with your ears, shoulders, hips, and feet in a straight line.

Step forward about 15-30 cm. Keep your back against the wall. Slide down into a squat position. Keep your upper body relaxed.

Hold for 5 seconds, then slide back up by pushing your heels into the floor. If you are stronger, hold the pose longer.

Your entire back and the back of your head should be in contact with the wall throughout the exercise.

Source: https://thanhnien.vn/bai-tap-don-gian-chi-12-phut-khong-ngo-giup-ha-huyet-ap-cuc-hay-185250713041802588.htm