Morning exercises and sitting breaks lower blood pressure
Blood pressure shows how hard your blood pushes against the walls of your arteries as your heart pumps. Blood pressure is measured with a cuff and the results are given in two numbers.
The first number is the systolic blood pressure, which is the pressure when your heart pumps out blood. The second number is diastolic blood pressure, which is the pressure as your heart fills with blood.
Research from the University of Western Australia
Scientists from the University of Western Australia have found that morning exercises can lower systolic blood pressure, particularly in sedentary older adults who are overweight.
Her research also found that taking sedentary breaks post-workout has other benefits.
Study details
The study involved 67 sedentary older adults. They tried three different routines, all in random order.
- The first routine was to simply sit for eight hours without a break.
- The second routine consisted of a 30-minute moderate-intensity walk followed by sitting.
- The third routine consisted of a 30-minute moderate-intensity walk, followed by sitting and regular walking breaks.
Results of the study
The researchers found that the eight-hour average of systolic and diastolic blood pressure was lower after both routines that included exercise than after the continuous sitting routine.
In addition, the routine, which included walking breaks after the first workout, resulted in an even lower mean systolic blood pressure.
This decrease was mostly seen in women, who experienced a decrease of -3.2 mm Hg.
The scientists also observed a decrease in average levels of adrenaline (a hormone that raises blood pressure) in women who exercised, but an increase in men.
Implications of the study
This research could be useful for health professionals discussing ways to lower blood pressure in older adults at higher risk of heart disease.
How to control high blood pressure
High blood pressure can be treated in a number of ways:
Lifestyle Changes: Eating a healthy diet, regular exercise, losing weight when needed, reducing salt intake, and stopping smoking can help control high blood pressure.
medication: Various medications can help lower blood pressure, including diuretics, beta blockers, ACE inhibitors, calcium channel blockers, and others.
coping with stress: Techniques like relaxation, meditation, and yoga can help reduce stress associated with high blood pressure.
blood pressure monitoring: Regularly checking your blood pressure at home can help you stay on top of your readings and adjust your treatment if necessary.
Remember that high blood pressure is a serious condition and if not treated properly, it can lead to heart attacks, strokes and other health problems. Always consult a doctor to determine the best treatment plan.
The study was published in Hypertension and led by Michael J. Wheeler and his team at the University of Western Australia.
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