Isometric Exercise: A Natural Way to Lower Your Blood Pressure
Let’s dive into the world of isometric exercise and how it can help you lower your blood pressure. Now, you might be wondering, what exactly is isometric exercise?
Well, it’s a type of exercise where you contract your muscles without actually moving your joints. It might sound a bit strange, but trust me, it’s a great way to get your blood pumping and improve your overall health. Now, let’s talk about how isometric exercise can specifically help with lowering blood pressure.
A British research team reviewed studies that studied the link between blood pressure and exercise. They determined that while cardio and strength training help lower blood pressure, isometric exercise was the most effective of all. Feeling stressed, with no time in your day to make it to the gym? You don’t need equipment or specific locations to exercise isometrically.
When you perform isometric exercises your muscles work hard to maintain a static position. This increased muscle tension causes your blood vessels to dilate, which in turn helps to lower your blood pressure. Pretty cool, right?
Try the simple wall squat.
You can do that just about anywhere. All you need is a wall and a little bit of space. So, whether you’re at home, at the office, or even on vacation, you can easily incorporate these exercises into your daily routine. First, make sure you’re breathing properly. Stand with your back to a wall. Then slowly slide down the wall until your legs are bent at a 90-degree angle.
Take deep breaths in and out as you hold the squat position. Don’t change the height of your squat even though it can tough and exhausting. Gradually increase the duration of your wall squats over time. Start with shorter holds and progressively work your way up to longer ones. Experts suggest a set of four squats lasting two minutes each with a two-minute rest period in-between. This will challenge your muscles and further improve your blood pressure.
And don’t forget to listen to your body. If you feel any pain or discomfort during the exercise, it’s important to stop and take a break. Remember, the goal is to lower your blood pressure, not to push yourself to the point of injury.
So, there you have it! Isometric exercises, like wall squats, is a fantastic tool to help lower your blood pressure. They’re convenient, effective, and can easily be incorporated into your daily routine. Give them a try and start reaping the benefits today!
