2023-07-31 07:19:56
Wall squats ‘isometric exercise’, better than other exercises for lowering blood pressure
Enter 2023.07.31 16:19 Modify 2023.07.31 15:41 Hits 103 Enter 2023.07.31 16:19 Modify 2023.07.31 15:41 Hits 103
Exercises that maintain a sitting position against a wall are effective in lowering blood pressure. [사진=게티이미지뱅크]Studies have shown that exercising against a wall can be effective in lowering blood pressure.
Often referred to as the “silent killer,” high blood pressure is a condition in which the force of the blood pushing against the walls of the heart is too high. Over time, it can damage your arteries and lead to serious, life-threatening complications like heart attack and stroke.
According to the statistics released last year by the Korean Society of Hypertension, the number of hypertension patients in Korea is estimated to be 12.6 million, among which 7.4 million are continuously treated for hypertension. In addition, the number of deaths due to high blood pressure is estimated to be 253,000 in 2021.
In the past, aerobic exercise such as running, swimming, and cycling has been recommended to lower blood pressure. However, according to a new study published in the British Medical Journal, a journal published by the British Medical Association, exercise leaning against a wall may be even more effective in lowering blood pressure.
Lean against the wall, sit for 2 minutes, rest for 2 minutes, repeat 4 times for 14 minutes
Researchers at Christ Church University, Canterbury, USA, looked at 270 studies published between 1990 and 2023 and found that leaning against a wall had more benefits in lowering blood pressure than other types of exercise, including aerobic exercise, strength training, and high-intensity exercise. found.
Dr. Jamie Edwards, the lead author of the study, said in an interview with the New York Times (NYT) that you should sit against a wall for 2 minutes, then take a 2-minute break, repeating the exercise four times for 14 minutes. He recommends doing this exercise four times a week and not holding your breath until you complete it.
Called wall-sits or wall squats, these exercises are a type of ‘isometric exercise’, a low-impact exercise that contracts muscles for short periods of time without moving.
“Overall, isometric exercise training is most effective in lowering both systolic and diastolic blood pressure,” the researchers said.
“Isometric exercise may be more effective in lowering blood pressure than other types of exercise,” Edwards said.
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