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High bloodpressure it is one of the diseases with the highest prevalence in SpainIt is estimated that one in three Spaniards would be affected by this disease. Among the many tips for improving it, they usually highlight the diet and exercise, although the patterns are sometimes somewhat abstract.
Now, a consensus paper from the European Society of Cardiology published in the European Journal of Preventive Cardiology, wanted to go on, write more specific guidesSo, depending on the blood pressure, some type of exercise would be recommended.
It is estimated that up to one in four heart attacks are due to high blood pressure, and the data suggests that up to 60% of the world’s population suffers from hypertension in 2025Plenty of reasons to prevent or at least improve this pathology.
While that is true regular exercise improves hypertensionthe recommendations focused on a minimal amount of weekly exercise, without specifying the type of exercise or its intensity, or taking into account each person’s blood pressure.
Now, for the first time, one consensus paper has analyzed the best current evidence to compile a detailed guide to lowering 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 lower blood pressure, as confirmed by Henner Hanssen of the University of Basel (Switzerland), lead author of the study. As it well indicates, the reduction in arterial tension at any stage would ultimately reduce the risk of heart attack, cerebrovascular accident, or even death from any type of cardiovascular disease in general.
The new paper would prioritize exercise as a way to lower blood pressure, but I would also like to mention a few alternatives that yield a lower reduction.
In the cases of diagnosed hypertension (blood pressure higher than 140/90 mmHg), the paper advises to perform aerobic exercise as the most effective methodThis type of exercise includes activities such as walking, running, cycling, or swimming. In fact, it is stated that this type of exercise would be equal to or better than taking a single antihypertensive drug.
In the cases of normal blood pressure in the high range (130-139 / 85-89 mmHg), the dynamic resistance training or strength training it would be the first priority. In this case, the document speaks of training with at least six major muscle groups, where the movement implies muscle contraction as such: for example lifting weights, squats or push-ups. Isometric exercises are not eligible in this case.
In the cases of normal blood pressure (less than 130/84 mmHg), isometric resistance training is the most recommended. That is, performing isometric exercises that involve a static muscle contraction, and not a dynamic movement as such. An example of this type of exercise is the well-known one Isometric abdominal plank, where the contracting abdomen is held as such without movement
As specified by Hanssen, it is important to distinguish these ranges from normal tension or hypertension as such for prevention obesity increases the risk of hypertension with age, and having hypertensive parents would also be a risk factor. In these cases, it is possible to prevent or delay the development of hypertension by doing the right exercises.
In addition, as the document also clarifies, Regular exercise has several advantages in addition to improving or preventing hypertensionIt’s a multipurpose habit, and when aerobics and strength exercises are combined, better than alone.