[본문]
​​​​​​​Blood pressure is best lowered by 2 exercises, study finds When it comes to lowering blood pressure, studies have typically shown that aerobic or cardio exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat hypertension, or high blood pressure. Exercises that engage muscles without movement — such as wall squats and planks — may be best for lowering blood pressure, according to a large study published July 2023 in the British Journal of Sports Medicine. This type of training is known as isometric, or static, exercise, according to the Mayo Clinic. Isometric muscle action happens when muscles contract but do not visibly change length, and the joints involved don’t move, facilitating stability of the body. From a review of 270 trials with 15,827 participants — which is known as a meta-analysis — the authors found that among HIIT, isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure. “The reductions in blood pressure after aerobic exercise training amounted to 4.49/2.53 mmHg; 4.55/3.04 mmHg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training,” according to a news release. Performing wall squats (isometric exercise) was most effective for reducing systolic pressure, and running (aerobic exercise) was most beneficial for decreasing diastolic pressure, but isometric exercise overall was best for lowering both pressure elements. “However, it’s important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure,” she added. “These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication.”