Does exercise help in hypertension: what if nature put the necessary medicine in our muscles?

This article is intended for hypertensive patients who are interested in natural healing methods.

Primary hypertension can definitely be considered a social problem. High blood pressure is observed in almost a fifth of the adult population worldwide (that is, currently, among the 6 billion adults, almost 1.2 billion people have hypertension of various types). Hypertension, as a rule, develops gradually and because of this, the patient may not pay attention to his illness. In addition, a person has the ability to get used to everything, even to the symptoms of pathology, considering them something ordinary. That is, it kind of lulls the patient’s vigilance in relation to his illness.

But hypertension is dangerous due to its complications: these are heart attacks and strokes. Heart attacks and strokes, unfortunately, occupy leading places among all causes of death [1 ]. Note: world practice shows that the older a person is, the higher the likelihood that hypertension may appear. As a doctor, I believe that hypertension is like some kind of inevitable reward due to the specific lifestyle of a modern person. Unfortunately, many people move little. And if they do move, the movements are often stereotypical, habitual, or more precisely, during the day a person only uses certain muscle groups.

Life sometimes throws up different ideas. Once I asked myself: “Can exercise somehow reduce high blood pressure?”: I was taught that pills are the main thing in the treatment of hypertension. You, my dear reader, can counter in response, saying that all “hypertensive patients” move one way or another, but at the same time they still remain “hypertensive patients”.

However, one can exclaim: “But we have medications that can fight high blood pressure!” As sad as it is to admit, medications practically do not save from complications of hypertension.

Let’s turn to clinical studies. Regular physical activity helps to reduce both systolic and diastolic pressure in hypertensive patients. The systolic portion is reduced by more than 7 mmHg, and the diastolic portion by 5 mmHg [2 ].

What about the types of exercise?

Aerobic exercise. Brisk walking, running, and cycling can occasionally reduce systolic pressure by more than 10 mmHg in hypertensive patients [3 ].
Resistance exercise. These types of exercise have been less studied, but the available data still show positive results [3 ].

I am sure that many of those who will read this article are usually very busy with their own affairs. I suggest paying attention to the types of exercises that are quite simple and that can be performed almost anywhere and anytime. These are walking and squats.

Walking.
How it affects systolic pressure. Walking can reduce pressure by 5 mm Hg [4 ].
How it affects diastolic pressure. Here it can decrease by almost 2 mm Hg [4 ].

Squats.
According to some studies, squats can reduce high blood pressure by at least 12 mm Hg [5 ].

How do squats and walking help reduce high blood pressure?
Squats, especially those that involve isometric components, improve the parameters of the so-called peripheral vascular resistance. Walking improves vascular endothelial function, reduces the tone and influence of the sympathetic nervous system on arteries, and increases the activity of the parasympathetic nervous system.

Well, as you can see, research shows that walking and squats are quite good ways to get your blood pressure under control.

Recommendations.

A. Walking. You need to walk like this: spend at least 30 minutes daily on fast walking.

B. Squats. Let’s consider squats with support on the wall.

How to Do Wall Squats:

Positioning: Stand with your back against a wall, with your feet about 2 feet (60 cm) away from the wall. This distance allows you to slide down into a squat position comfortably.

Squatting Down: Slowly slide your back down the wall until your thighs are parallel to the ground. Keep your knees bent at a 90-degree angle and ensure your back remains straight against the wall.

Holding the Position: Hold this squat position for 30 to 60 seconds initially. As you build strength and endurance, aim to hold it for up to 2 minutes.

Repeating the Exercise: Repeat the wall squat for a total of 4 repetitions. This means you will hold the squat position for 2 minutes, rest, and then repeat it three more times.

Frequency: Perform these wall squats three times a week for optimal blood pressure reduction benefits.

Tips for Performing Wall Squats:

Start Slowly: If you’re new to wall squats, begin with shorter holds and gradually increase the duration as you build strength.

Engage Your Core: Keep your core muscles engaged to maintain proper posture and support your back.Adjust Difficulty: You can make wall squats more challenging by holding a weight in your hands or squatting lower, but always prioritize proper form.

Before you begin exercising, we recommend that you contact your doctor and tell him that you want to use physical movement to reduce high blood pressure. You and your doctor need to work out an action plan together.

Stay healthy!

Bibliography:

[1]. The global epidemiology of hypertension 

https://pmc.ncbi.nlm.nih.gov/articles/PMC7998524

[2]. Influence of Physical Activity on Hypertension and Cardiac Structure and Function

https://pmc.ncbi.nlm.nih.gov/articles/PMC4624627

[3]. Hypertension and exercise

https://www.revportcardiol.org/en-hypertension-exercise-articulo-S2174204911001140

[4]. Walking as an intervention to reduce blood pressure in adults with hypertension: recommendations and implications for clinical practise

https://pmc.ncbi.nlm.nih.gov/articles/PMC7616014

[5]. Reductions in systolic blood pressure achieved by hypertensives with three isometric training sessions per week are maintained with a single session per week https://pmc.ncbi.nlm.nih.gov/articles/PMC10085809/