Research has highlighted the importance of weight and isometric training to reduce high blood pressure.
Hypertension is when the pressure in your blood pressure exceeds 140/90 mmHg or higher. It can increase the risk of kidney disease, heart disease and stroke, and affects 1.2 billion adults worldwide.
Genetics, diet, smoking, overweight, inactivity, excess salt and alcohol consumption can all contribute to high blood pressure. With two thirds of cases in low to middle income countries, medication may be inaccessible. But even those with access, may not tolerate the side effects.
The good news
Quitting smoking, reducing overweight, alcohol consumption and increasing physical activity can help reduce blood pressure. Cardiovascular exercise like Nordic Walking, golf, walking and running have been studied and recommended for reducing blood pressure.
Recent studies have shown that weight lifting, and isometric exercises like ‘planks’ and ‘wall sits’ where muscles are contracted and held as a form of resistance, can reduce blood pressure. As little as 30 -60 minutes per week of resistance training may be enough, and can also reduce cancer and heart disease risk.
“Too many people don’t know they have high blood pressure, so a medical checkup is the first step,” said Sport Health Tech CEO Bastien Wallace.
“From there ask about programs that support lifestyle changes, like ParkRun, Silver Salties, Walking Football, and ask at your council leisure centre or gym,” said Bastien.
Sport Health Tech is developing tools to make delivering this support easier, check out our website for details.
