our metabolic health is defined by five marker levels: fasting triglycerides, good cholesterol (HDL), waist circumference, blood pressure,...
our metabolic health is defined by five marker levels: fasting triglycerides, good cholesterol (HDL), waist circumference, blood pressure, and fasting blood sugar. When these five measurements are within optimal ranges without medication, you are said to be “ metabolically healthy ,” meaning all of your metabolic systems are working smoothly to produce energy for your cells.
When all 3 out of 5 markers are in the danger zone, it is called “ metabolic syndrome ”; this is a condition associated with an increased risk of cardiovascular disease, including a 2- to 4-fold increased risk of stroke and a 3-fold increased risk of heart disease.
Exercise helps improve all 5 markers of metabolic health.
The American College of Cardiology and the American Heart Association published guidelines for hypertension management in 2017, defining high hypertension as blood pressure of 130/80 mmHg or above. Stage 2 hypertension is defined as a blood pressure of 140/90 mmHg or above. one
| Blood Pressure Category | Systolic Blood Pressure | Diastolic Blood Pressure | |
|---|---|---|---|
| Normal | <120mmHg | And | <80mmHg |
| raised | 120-129mmHg | And | <80mmHg |
| Hypertension | |||
| 1 stage | 130-139mmHg | or | 80-89mmHg |
| stage 2 | ≥140 mmHg | or | ≥90mmHg |
Exercise can lower blood pressure through several interconnected physiological mechanisms. Here are the main ways exercise contributes to lowering blood pressure:
Vasodilation : Exercise promotes the release of nitric oxide , a vasodilator that relaxes the walls of blood vessels. This relaxation leads to widening of blood vessel diameter, which reduces resistance to blood flow and lowers blood pressure.
Increased Endothelial Function: Regular physical activity improves the health and function of the endothelium, the inner lining of blood vessels. This allows blood vessel tone to be better regulated and stiffness to decrease, making blood vessels more flexible and sensitive.
Improved Cardiac Output: Exercise strengthens the heart muscle, allowing it to pump blood more efficiently with each contraction. This increased cardiac output means the heart does not have to work as hard to circulate blood throughout the body, resulting in lower blood pressure.
Reduced Sympathetic Nervous System Activity: Exercise helps balance the autonomic nervous system by reducing the activity of the sympathetic nervous system, which is responsible for the “fight or flight” response. Lower sympathetic activity results in less vasoconstriction (narrowing of blood vessels) and lower heart rate, contributing to lower blood pressure.
Improved Baroreceptor Sensitivity: Baroreceptors are special sensors located in the blood vessels and heart that detect changes in blood pressure. Regular exercise increases the sensitivity of these receptors, allowing blood pressure to be better regulated by the body's natural mechanisms.
Weight Management: Engaging in regular physical activity helps control body weight and reduce excess fat. Excess weight is associated with higher blood pressure due to increased pressure on the heart and blood vessels. Losing weight through exercise can lower blood pressure.
Improved Insulin Sensitivity: Exercise increases insulin sensitivity, which is beneficial for overall metabolic health. Improved insulin sensitivity helps regulate blood sugar levels and reduces the risk of hypertension due to insulin resistance.
Stress Reduction: Physical activity triggers the release of endorphins, the body's natural “feel-good” chemicals. These chemicals help reduce stress and anxiety, leading to lower blood pressure levels.
Long-Term Adaptations : Regular exercise causes long-term adaptations in the cardiovascular system, including changes in the structure and function of the heart, blood vessels, and autonomic nervous system. These adaptations lead to improved blood pressure control and overall cardiovascular health.
THE BEST EXERCISE TO LOWER BLOOD PRESSURE!
In a groundbreaking study aimed at uncovering the most effective exercise strategies for lowering blood pressure , researchers conducted a comprehensive review and meta-analysis of randomized controlled trials.
Exercise has long been recommended as a way to manage blood pressure, but this new study digs deeper to determine which exercise methods offer the most promising results.
A Large-Scale Analysis
The research, conducted by systematically analyzing PubMed (Medline), Cochrane library and Web of Science, includes randomized controlled studies published between 1990 and February 2023 . A total of 270 studies covering a diverse sample of 15,827 participants were included in the final analysis .
Exercise Modes and Effects
The study examined a range of exercise training modes, including aerobic exercise training, dynamic resistance training, combination training, high-intensity interval training and isometric exercise training. The results of the pairwise analyzes were interesting, showing significant decreases in both systolic blood pressure (SBP) and diastolic blood pressure (DBP) for each of these types of exercise .
Key Findings
The study also used network meta-analysis to rank the effectiveness of these exercise modes. Surface under the cumulative ranking curve (SUCRA) values revealed that isometric exercise training was the most effective approach, with a SUCRA value of 98.3%. Other modes are listed as follows: combination training (75.7%), dynamic resistance training (46.1%), aerobic exercise training (40.5%) and high-intensity interval training (39.4%).
Optimal Submodes for Lowering Blood Pressure
Secondary network meta-analyses have identified specific submodes within these types of exercise that are particularly effective in lowering blood pressure. While isometric wall squat was determined to be the most powerful sub-mode in reducing SBP (90.4%), running emerged as the best sub-mode in reducing DBP (91.3%).
Research finds wall sits (top) and planks (bottom) are actually the best ways to lower blood pressure
HOW MUCH SHOULD BE DONE?
The study found that the best way to lower blood pressure is to do an average of 3 isometric sessions per week . Each session consisted of 4 2-minute isometric exercise sessions with 1 to 4 minutes of rest between each . The resulting blood pressure reduction is comparable to that seen in people taking standard blood pressure medication.
Implications for future Guides
The results of this groundbreaking study have far-reaching implications for future exercise guidelines aimed at preventing and treating arterial hypertension. The findings underscore the value of various exercise methods in improving resting blood pressure, with isometric exercise training standing out as a particularly promising strategy.
As researchers continue to investigate the complex relationship between exercise and blood pressure regulation, these findings present a compelling case for integrating isometric exercises into hypertension management and prevention recommendations. It is clear that a tailored approach to exercise can play a crucial role in supporting cardiovascular health and overall well-being.
Isometric exercise is a type of strength training in which muscles contract and produce force without significant movement of the joints or change in muscle length. In other words, during isometric exercises the muscle contracts, but there is no visible movement. Rather than lifting or lowering weights or moving through a range of motion, the focus is on holding a static position against resistance.
Benefits of Isometric Exercise:
Muscle Strength and Endurance: Isometric exercises target specific muscle groups and help increase their strength and endurance. This is especially useful for stabilizing muscles and maintaining strength at certain joint angles.
Joint Stability: Isometric exercises help increase joint stability and reduce the risk of injury by working the muscles around the joints.
Time Efficiency: Isometric exercises can be done in a short time and do not require complex equipment or large space.
Minimal Equipment: Many isometric exercises can be done using just body weight or simple accessories, making them accessible to a wide range of individuals.
Variety : Isometric exercises can be modified to target different muscle groups and can be easily integrated into different fitness routines.
Rehabilitation: Isometric exercises are often used in physical therapy and rehabilitation to strengthen muscles without placing undue stress on injured joints.
Mechanisms Activated by Isometric Exercise:
Motor Unit Recruitment : Isometric exercises activate motor units (motor neurons and muscle fibers), leading to increased muscle activation and strength gains.
Metabolic Stress: Continuous muscle contractions during isometric exercises promote muscle growth and adaptation by creating metabolic stress.
Blood Flow Restriction: During isometric contractions, blood flow to the exercised muscles is restricted, causing temporary muscle fatigue and contributing to muscle growth.
Neural Adaptations: Isometric exercises improve coordination and increase muscle control by improving the neural pathways that control muscle contractions.
Hormonal Response: Intense isometric contractions can lead to the release of growth hormone and other hormones that support muscle growth and repair.
Strengthening at Specific Angles: Isometric exercises provide targeted strengthening at specific joint angles, increasing strength and stability in those positions.
Let's take a look at other types of exercise:
There are various types of exercise, each with its own focus and benefits. Here are some common types of exercises with examples of each:
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