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A group of Brazilian researchers found that regular strength training can lower blood pressure.
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Experts say that any physical activity, including strength training, can increase heart rate and blood vessel diameter, improving blood flow to the body and lowering overall blood pressure.
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If you want to build your own strength training routine, experts recommend finding moves and exercises you enjoy, working with a trained professional like a personal trainer, and starting slow.
Nearly 116 million adults in the United States have high blood pressure, and only 24% of these people have their condition under control.
High blood pressure, also called hypertension, increases the risk of diseases such as heart disease and stroke, and over time, intervention becomes especially important. Certain strength training is emphasized.
Research published in scientific reports, Moderate to vigorous resistance training two to three days a week can effectively lower blood pressure levels in people with hypertension, including the elderly.
“Hypertension is one of the leading causes of death from cardiovascular disease, affecting approximately one billion people worldwide,” the authors wrote. “Strength training interventions may be an important alternative tool for blood pressure control.”
Blood pressure is measured in millimeters of mercury (mmHg). Blood pressure measurements are based on two numbers, comparing the top number (systolic pressure) to the bottom number (diastolic pressure).
“Systolic” refers to the pressure in the arteries when the heart beats and contracts, and “diastolic” refers to the pressure in the arteries when the heart rests between beats.
Normal blood pressure ranges are less than 120 mmHg systolic and less than 80 mmHg diastolic. High blood pressure or stage 2 hypertension is diagnosed when the systolic blood pressure is above 140 mmHg or the diastolic blood pressure is above 90 mmHg.
Consistent strength training helps lower blood pressure at all ages
Researchers used data from 14 different studies, including PubMed, The Cochrane Library, and the World Health Organization database. In total, their review and analysis included 253 participants with hypertension.
Most of the participants, with an average age of about 60, were already taking medication to treat high blood pressure, the authors wrote.
according to Dr. Giovana Rampazzo Teixeiraaccording to the senior authors of this study, the antihypertensive effect of strength exercise reduced systolic blood pressure by an average of 9.52 mmHg and diastolic blood pressure by 5.19 mmHg.
Teixeira told Verywell that strength training was most effective in helping participants lower their blood pressure:
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Medium to high level training
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Participated in strength training at least 2-3 times per week
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At least 8 weeks of training
The researchers included exercises that targeted large muscle groups and involved isolated movements. Participants could use free weights or weightlifting machines. Some exercises included bicep curls, tricep pulldowns, and barbell curls.
Related:How to lower blood pressure with confidence
Teixeira and her colleagues also found that the greatest changes in blood pressure were observed between the ages of 18 and 50.
Specifically, participants younger than 59 years experienced a significant reduction in blood pressure during strength training, whereas participants aged 60 to 79 had a smaller effect on blood pressure.
“The effect of strength training on blood pressure is age-related. In fact, older people benefit less than younger people,” says Teixeira. “This happens because older people have other age-related complications and vascular cell problems, such as endothelial dysfunction.”
While this is true, she said that even older people can benefit from blood pressure-lowering effects when doing strength training.
“This does not mean that there was no reduction in blood pressure in this population. The benefits of strength training were still significant in older adults,” Teixeira said. “It emphasizes that even older people can benefit from strength training.”
Why Strength Training Helps Lower Blood Pressure
In general, regular aerobic exercise such as swimming, walking, and cycling can improve cardiovascular health and lower blood pressure. Rachel Maria Brown Talaska, M.D.director of inpatient cardiac services at Lenox Hill Hospital, told Verywell in an email.
There are several reasons for this. Physical activity temporarily increases heart rate and blood pressure, increases the diameter of blood vessels (vasodilation), and promotes blood flow. It also stimulates the production of nitric oxide, an essential molecule and key mediator of vasorelaxation, says Brown Talaska.
The release of nitric oxide from blood vessel cells further vasodilates and increases the diameter of the artery. This allows blood flow to the muscles and nerves and lowers blood pressure. As with aerobic exercise, strength training and weight training have similar benefits.
“Weightlifting can temporarily increase blood pressure, but the proposed increase in nitric oxide release, especially in the high-stress portion of exercise, leads to increased post-exercise vasodilation and lowers blood pressure.” It is useful for
She added that cardio and strength training improve overall cardiovascular health and can also help lower blood pressure over time.
Related:5 important ways to stay active as you age
Things to Consider When Building a Strength Training Routine
If you’re looking to build your own strength training routine, there are a few things to keep in mind to do it safely.
talk to an expert
Before starting a strength training routine or weightlifting program, talk to your healthcare provider, certified personal trainer, or fitness instructor about specific exercises that are safe for you and your physical ability. Elizabeth Clodus, M.D.cardiologist and founder Step One Foods, told Verywell. Before starting anything new, it’s important to understand technique, proper weight, and how to prevent injury.
You don’t necessarily need a personal trainer to gain this insight.according to Nika Goldberg, M.D. As a volunteer professional with the American Heart Association and medical director of Atria in New York City, you can attend weight training classes, download apps that teach you how to perform specific moves, or learn online from a certified trainer. You can even watch instructional videos.
start slowly and build up
When starting a strength training routine, you don’t have to start with the heaviest weight or crank out the most reps, Goldberg said. It is important to learn the proper position and form of the exercise. If the exercises and weights start to feel too light, Goldberg recommends increasing the weights or reps to whatever is most comfortable for you.
change routine
An exercise program should be balanced and include different types of movement, Crodus said. You can do some stretching to improve your balance and strength and lift weights. Plus, you can mix and match equipment such as free weights, resistance bands, and exercise machines for strength training.
listen to your body
Try to find activities and exercises that you enjoy while finding what’s most comfortable for you, says Braun Talaska. For example, if you feel pain in your chest or shoulders while bench pressing, reassess your form or lose weight before continuing.
best strength training to try
Goldberg recommends starting with five beginner strength training exercises. For each exercise below, you should choose your weight and number of repetitions based on what is most comfortable for you.
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biceps curl Target the muscles in the front of your upper arm. This exercise builds upper arm strength and improves shoulder stability.
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tricep extension Focus on the muscles in the back of your arm. Strengthening your triceps will increase the range of motion in your arms and shoulders.
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chest press It targets the pectoral muscles, deltoids, and triceps. This exercise improves upper body strength and can help you push strollers, shopping carts, and open heavy doors.
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leg extension Strengthens the quadriceps and patellar ligament (the ligament around the knee). Leg extensions can also tone and strengthen your thigh muscles, prevent leg injuries, and improve endurance.
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hamstring curl Strengthens the muscles behind the thighs and improves leg, knee, back and hip function.
Besides regular exercise and strength training, Klodas says other lifestyle changes can help lower blood pressure. For example, eating a healthy diet consisting of fruits and vegetables, reducing salt in the diet, lowering his stress level, getting enough sleep, limiting alcohol, and quitting smoking. can be and weight loss.
Exercise, especially strength training, can help lower blood pressure, especially if done consistently. Before starting your own strength training routine, talk to your health care professional or fitness instructor about what exercises you can do and proper form to prevent injury. please give me.
