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High blood pressure it is one of the most prevalent diseases in Spain. It is estimated that one in three Spaniards would be affected by this disease. Among the many tips for improving it are usually the diet and exercise, Although the guidelines tend to be at times somewhat abstract.
Now, a consensus paper from the European Society of Cardiology, published in European Journal of Preventive Cardiology, He wanted to go further, writing more specific guides. Thus, depending on the degrees of blood pressure, one type of exercise or another would be recommended.
It is estimated that up to one in four heart attacks is due to high blood pressure, and the data predict that up to 60% of the world’s population will suffer from hypertension in 2025. Reasons more than enough to prevent this pathology, or at least improve it.
While it is true that regular exercise improves hypertensionThe recommendations had focused on a minimum amount of weekly training, without specifying the type of exercise or its intensity, or taking into account each person’s blood pressure levels.
Now, for the first time, one consensus document has analyzed the best current evidence to constitute a detailed guide on how to reduce blood pressure both in patients already diagnosed with hypertension and in cases of normal blood pressure, either in the high range or under normal conditions.
In all three groups the goal would be to reduce blood pressure, As corroborated by Henner Hanssen of the University of Basel (Switzerland), lead author of the study. As he rightly points out, lowering blood pressure at any stage would end up reducing the risk of suffering a heart attack, stroke or even death from any type of cardiovascular disease in general.
the new document would give priority to exercise as a way to reduce blood pressure, but I would also name a few more alternatives, which achieve a smaller reduction.
in the cases of diagnosed hypertension (Blood pressure above 140/90 mmHg), the document advises to perform aerobic exercise as the most effective method. This type of exercise would include activities such as walking, running, cycling or swimming. It is even indicated that this type of exercise would be equal to or greater than taking a single antihypertensive drug.
in the cases of normal blood pressure in the high range (130-139 / 85-89 mmHg), el dynamic endurance training or strength training it would be the first priority. In this case, the paper talks about training with at least six large muscle groups, where movement involves muscle contraction as such: lifting weights, squats or push-ups, for example. They would not contemplate isometric exercises in this case.
in the cases of normal blood pressure (Less than 130/84 mmHg), isometric resistance training would be most recommended. That is, performing isometric exercises where a static muscle contraction is performed, and not a dynamic movement as such. An example of this type of exercise would be the well-known one isometric abdomen plate, where the abdomen is held in contraction without movement as such.
As Hanssen rightly specifies, it is important to distinguish these ranges of normal stress or hypertension as such for prevention: obesity increases the risk of hypertension over the years, And having hypertensive parents would also be a risk factor. In these cases, it is possible to prevent or postpone the onset of hypertension by doing the right exercises.
In addition, as the document also clarifies, Exercising regularly has multiple benefits beyond improving or preventing hypertension. This is a multifunctional habit, and if aerobic and strength exercises are combined, better than solo.