http://well.blogs.nytimes.com/2015/09/18/ask-well-the-best-exercise-to-reduce-blood-pressure/?
Take your pick, as the
best exercise to control high blood pressure seems to be virtually any
exercise, like walking or cycling or light weight training, especially
if your workouts are spread throughout the day.
“Even standing might
work,” says Glenn Gaesser, the director of the Healthy Lifestyles
Research Center at Arizona State University and an expert on exercise
and hypertension.
Exercise lowers blood
pressure in large part by altering blood vessel stiffness so blood flows
more freely. This effect occurs during and immediately after a workout,
so the blood-pressure benefits from exercise are most pronounced right
after you work out.
As a result, the best way to fight hypertension may be to divvy up your workout into bite-size pieces. In a 2012 study
by Dr. Gaesser, three 10-minute walks spread throughout the day were
better at preventing subsequent spikes in blood pressure — which can
indicate worsening blood pressure control — than one 30-minute walk. And
if even a 10-minute walk sounds daunting, try standing more often. In
another study led by Dr. Gaesser and published in August,
overweight volunteers with blood pressure problems were asked to sit
continuously during an eight-hour workday while their blood pressure was
monitored. The readings were, as expected, unhealthy.
But when, during
another workday, those volunteers stood up every hour for at least 10
minutes, their blood pressure readings improved substantially.
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