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Reduce Blood Pressure with Isometric Exercises

Reduce blood pressure without getting out of your chair? It may be possible -- if you do a little squeezing while you sit.

Isometric exercises, the kind where you contract large muscles without actually moving the body part, may help reduce blood pressure in healthy people, a study shows. And something as simple as squeezing your inner thigh muscles together while you sit would qualify.

A Dramatic Descent
That's right. Isometric exercises can be done anytime, anywhere, and they don't require you to bend or lift. In a handful of studies, folks with normal blood pressure who did three 15- to 20-minute sessions of isometric exercises every week for 10 weeks experienced more than a 10-point plunge in their systolic blood pressure. And their diastolic pressure fell almost 7 points. Not bad for not lifting a finger! Simple things like doing a static hand grip, flexing the butt muscles, or doing leg squeezes all count. In the research, the three weekly sessions included doing multiple 2-minute rounds of isometric exercises like those, with 1 to 3 minute rests in between. (Try this no-sit-up isometric move to flatten your belly fast.)

Not for People with High Blood Pressure
It's super important to note that people with high blood pressure need to speak with a doctor before beginning any exercise program -- but especially one involving isometric exercises. In people who have hypertension, isometric exercises could cause a dangerous spike in blood pressure. For more ways to reduce blood pressure safely and effectively, check out this advice:

Have high blood pressure? Here's a doctor discussion guide to take to your next appointment.

Hypertension

Hypertension

Clinically known as hypertension, high blood pressure can cause a host of problems if left untreated. The most common type of cardiovascular disease, high blood pressure causes our hearts to work harder by forcing blood to push ag...

ainst the walls of our arteries at an elevated level. Hypertension is the leading cause of strokes and heart attack. It also increases your risk of having heart and kidney failure and hardening of the arteries, a condition called atherosclerosis.
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