Brain wind is one of the main causes of death and disability in the global population. According to the Ministry of Health and Welfare, brain vascular disease is the fourth among the top ten causes of death for the people in 2022, with an average of more than 10,000 lives per year. The American Honesty Association (AHA) proposes “Seven Things to Do in Life” to emphasize the importance of sports. A recent study published by the British Sports Medicine Journal (BJSM) pointed out that all sports can reduce blood pressure and prevent moderate wind. The most effective one is to wait-by-year training, such as the common stick-style or wall-mounted squats, which is one of the best ways to reduce blood pressure. The unit of
blood pressure is millimeters of mercury (mmHg). The higher number is equivalent to the blood pressure in the ventricular pulsation during the heartbeat, which is called a contraction pressure; the lower number is the pressure between the heartbeat, which is called a relaxation pressure. It is normal for less than 130/85 mm/Hg mmHg. If it exceeds 140/90 mm/Hg, it is recommended to discuss with the doctor how to follow and whether to treat it.
Hypertension can bring pressure to blood vessels, heart and other organs, increasing the risk of diseases such as heart disease and median wind. In addition to receiving medication, patients are also advised to eat healthy, reduce alcohol, quit smoking and exercise regularly. According to UK health guidelines, adults should perform at least 150 minutes of moderate strength exercise per week, or 75 minutes of dramatic exercise, plus 2 times a week of muscle strengthening exercise.
According to reports from the BBC, a new study, based on 270 clinical trials published between 1990 and 2023, analyzed data from 15,827 people who exercised for 2 weeks or more, found that all movements can reduce hypertension.
Research author Jamie O 'Driscoll said that although wall squats and rods are more likely to fall than aerobic exercise, the pressure on the body by Isometric Training is very different from aerobic exercise. "When you keep it for 2 minutes, they increase muscle tension, and then when you relax, it will cause blood to suddenly flow, which will increase blood flow, but remember to breathe."
What is The main goal of 5 types of exercise lowering blood pressure is to strengthen strength, without moving muscles or ties.Slab support:
is also called a stick type. The posture is similar to standing up on the ground, with the elbows directly under the shoulders, and the legs stretch backwards to increase the strength of the abdomen.
Wall squat:
You need to place your foot 60 cm from the wall, and then slide your back down along the wall until your thighs are parallel to the ground.
• Isometric exercise training 8.24/4mmHg• Comprehensive training 6.04/2.54mmHg
• Aerobic exercise training 4.49/2.53mmHg
• Resistance exercise or weight training 4.55/3.04mm Hg
• Dr. Odrisco analyzed that although the hemostatic pressure effect of some sports is smaller, it can still reduce the risk of medium wind. It is recommended that patients with hypertension perform wall squats for 2 minutes, or bar posture 4 times, rest for 2 minutes in the middle, and perform 3 times a week. Researchers believe that the current UK health guide to walking, running and riding should be updated.
Original source: Wall squats better at lowering blood pressure