High blood pressure is one of the leading causes of mortality worldwide, contributing to 20 percent of all deaths, according to the Lancet’s Global Burden of Disease report. Those looking to cut down on their reading are advised to take a simple yet effective exercise that they can do at home.
Grip strength can help both women and men reduce the dangers associated with high blood pressure.
Study results have found after eight weeks of isometric exercises, three times a week, reductions of 12.5 in subjects’ systolic blood pressure (the highest number given in their blood pressure) and 14.9 in their diastolic blood pressure.
No one has been able to adequately explain why the grip exercise works so well.
Evidence for an effective physical approach to treating hypertension using brief, maximal, and extensive isometric exercise has been published in the Journal of the American Geriatrics Society.
Blood pressure was shown to drop within four to eight weeks after initiation of an isometric exercise regimen.
Further bolstering the claims that it is potentially one of the best exercises for lowering blood pressure.
A meta-analysis suggests that a simple isometric exercise program, in 20-minute sessions three times a week, with weekly exercise time of one hour, can reduce systolic blood pressure by about 10 mm Hg and diastolic blood pressure by about of 7. mm Hg, in approximately 10 weeks.
“The results are very substantial reductions, comparable to those achieved with a single pharmacological agent and substantially more than the approximately 3 mm Hg reduction resulting from regular dynamic exercise or resistance exercise,” the study noted.
“However, in the sensitivity analysis, after removal of the non-randomized study, there was no heterogeneity between trials.
“Therefore, it indicates that the findings are robust across all age groups and between hypertensive and normotensive subjects.”
The findings of this meta-analysis are based on only five small but robust studies, including 122 subjects.
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