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High blood pressure is one of the most prevalent diseases in Spain. It is estimated that one in three Spaniards is affected by this disease. Among the many tips for improving it, they usually highlight diet and exercise, although the patterns tend to be somewhat abstract at times.
Now a consensus document of the European Society of Cardiology, published in European Journal of Preventive Cardiology, wanted to move on, writing more specific guides. Thus, depending on blood pressure levels, one type of exercise or another would be recommended.
It is estimated that up to one in four heart attacks is due to high blood pressure, and the data suggest that up to 60% of the world’s population will suffer from hypertension in 2025. Reasons more than enough to prevent the mentioned pathology or at least to improve it.
While it is true that Regular exercise improves hypertension, the recommendations focused on a minimum amount of weekly training, without specifying the type of exercise or its intensity, or taking into account the blood pressure levels of each person.
Now, for the first time, a the consensus document analyzed the best current evidence provide a detailed guide on how to reduce 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 reduce blood pressure, as confirmed by Henner Hanssen from the University of Basel (Switzerland), the lead author of the study. As indicated, reducing blood pressure at any stage would reduce the risk of having a heart attack, stroke or even death from any type of cardiovascular disease in general.
the new document would prioritize exercise as a way to lower blood pressure, but I would name a few other alternatives, which achieve a smaller discount.
In the cases of diagnosed hypertension (blood pressure greater than 140/90 mmHg), the document recommends performing aerobic exercise as the most effective method. This type of exercise would include activities such as walking, running, cycling or swimming. It is even indicated that this type of exercise would be equal to or superior to the administration of a single antihypertensive drug.
In the cases of normal blood pressure in the high range (130-139 / 85-89 mmHg), dynamic endurance training or strength training would be the first priority. In this case, the document talks about training with at least six large muscle groups, where the movement involves muscle contraction as such: lifting weights, kneeling or floating, for example. Isometric exercises would not be considered in this case.
In the cases of normal blood pressure (less than 130/84 mmHg), isometric resistance training would be most recommended. That is, performing isometric exercises in which a static muscle contraction is performed and not a dynamic movement as such. An example of this type of exercise would be the well-known Isometric abdominal board, where the contracting abdomen is held motionless as such.
As Hanssen specified, it is important to distinguish these normal blood pressure or hypertension ranges as such for prevention: obesity increases the risk of hypertension over the years, and having hypertensive parents would also be a risk factor. In these cases, it is possible to prevent or delay the onset of hypertension by performing the correct exercises.
Moreover, as the document clarifies, Regular exercise has multiple benefits beyond improving or preventing hypertension. It is a multifunctional habit and, if aerobics and strength exercises are combined, better than alone.