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A study has found that strength training may be a non-invasive way to control high blood pressure. Thomas Barwick / Getty Images
  • High blood pressure, or hypertension, is a common condition that can lead to serious problems without proper management.
  • Managing high blood pressure can include the use of medications and lifestyle modifications.
  • Data from a systematic review and meta-analysis found that strength training may be an effective non-therapeutic option for managing high blood pressure. However, its effectiveness depends on factors such as the level of severity and duration.

People with high blood pressure, or high blood pressure, are at risk of developing some long-term complications. Early intervention can lower blood pressure and reduce a person’s risk of complications.

Researchers are still working to understand the best lifestyle modification options for improving blood pressure. One area of ​​interest is how strength training plays a role in lowering blood pressure. accident Systematic review and meta-analysis Found that strength training can effectively reduce blood pressure levels.

Researchers note that strength training appears to be most effective when it involves training at least twice a week at a moderate to vigorous intensity over a period of at least two months.

blood pressure It is a measure of the force the heart uses to pump blood around the body. Systolic blood pressure is the force that blood exerts on the walls of blood vessels when the heart contracts. Diastolic blood pressure is the force when the heart is resting.

It is important that your blood pressure does not get too high or too low. High blood pressure can lead to a severe condition Multiplesincluding stroke, heart attack, or kidney failure. Noted study author Dr. John Higgins, MD, a sports cardiologist at UTHealth Houston Medical news today:

High blood pressure is a major cardiac risk factor that, when not well controlled, can lead to premature coronary heart disease. [coronary artery disease]Stroke, peripheral arterial disease, atrial fibrillation and heart failure. All of these conditions are associated with increased morbidity and mortality.”

Treating high blood pressure It includes lifestyle modifications and medication use. Lifestyle modifications may include losing weight, quitting smoking, and exercising. People with high blood pressure can work with their doctors to develop individualized treatment plans.

said non-study author and cardiologist Dr Rohini Manaktala of Memorial Hermann Medical Group MNT That “Following a healthy way of living with daily physical activity, maintaining a normal weight, consuming alcohol in moderation, and abstaining from tobacco use are all ways to control an individual’s blood pressure.”

In this systematic review and meta-analysis, the researchers looked at several studies to examine the effect of strength training on elevated blood pressure levels. They found studies through several databases, including PubMed, the Cochrane Library and the World Health Organization. Their search included fourteen randomized controlled trials that met the inclusion criteria.

In total, the review and analysis included 253 people with high blood pressure. The average age of the participants was just under 60 years old.

First author study Giovanna Rampazo Teixeira, Ph.D.with the Department of Physical Education, UNESP – São Paulo State University, Faculty of Technology and Science, explained: “We used randomized clinical studies that used strength training as a treatment for arterial hypertension in hypertensive individuals.”

The researchers found that strength training was most effective in lowering blood pressure when participants used the following criteria:

  • Participants engaged in moderate to vigorous strength training
  • Participants engaged in strength training at least twice a week
  • The intervention lasted at least eight weeks

The researchers found slight differences in effectiveness based on the age of the participants. Dr. Teixeira L. explained MNT:

“We determined that individuals under the age of 59 had a significant reduction in blood pressure during the period of physical training. Individuals between the ages of 60 and 79 had a smaller effect, but with a significant difference. Thus, we confirm that even the elderly can benefit from exercise Power “.

The results of the study demonstrate the benefits of strength training on blood pressure and provide potential clarity on how strength training can be implemented in clinical practice.

“In clinical practice or even in everyday gyms, professionals facing the topic of hypertension will be able to use strength training as a treatment for arterial hypertension, knowing the variables needed to achieve this,” Dr. Teixeira added:

His review and analysis had some limitations. First, they did not exclude studies that involved the use of medications that help lower blood pressure. This fact may have influenced the results of their analysis.

Second, the included studies used different control groups, but the researchers only focused on the blood pressure values ​​of participants with hypertension. Finally, the researchers were limited in analyzing how strength training might help men and women differently. The researchers also noted that there was a potential for publication bias in the studies that were available.

Based on the findings of this study, Dr. Manaktala speculated about the implementation of strength exercises in controlling hypertension:

“Strength training can be easily incorporated into one’s daily routine. The most important thing is consistency. Ideally, moderate to vigorous exercise, two to three times per week, may be a good first exercise strategy for lowering blood pressure.”

Examples of strength exercises: lifting weights, climbing stairs, [cycling]Dancing, doing push-ups, sit-ups and squats. Effects on lowering blood pressure can be seen for 8 weeks. However, continuous strength training over the long term will be beneficial in the long run. It is important to start slow and work your way up in order to build stamina and endurance.”

It’s also important to note that performing strength exercises may look different for each person. People can seek help from doctors and other professionals to safely implement a strength training program.

Dr. Higgins noted that when it comes to strength training, it’s a good idea to first check with healthcare professionals to make sure it’s safe going forward and to ask them for advice on intensity.

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