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30 minutes of morning exercise reduce blood pressure

30 minutes of morning exercise reduce blood pressure


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Morning workout to lower blood pressure?

Many older people in particular have problems with their blood pressure. Medications are often prescribed to regulate high blood pressure. Physicians have now found that just 30 minutes of morning exercise is enough to lower blood pressure for the rest of the day, and is just as effective as taking medication.

In their current study, scientists from the University of Western Australia in Perth found that 30 minutes of morning exercise are enough to lower blood pressure for the rest of the day. The experts published the results of their study in the English-language journal "Hypertension".

How exercise affects blood pressure

A short burst of movement, even with moderate intensity on a treadmill, had long-lasting effects on blood pressure. There were additional benefits from walking three minutes later in the day.

Subjects were assigned to three different daily plans

At the start of the study, the experts determined the data of overweight and obese men and women aged 55 to 80 years. The 35 women and 32 men participated in three different daily schedules in random order. The daily schedule of the activity was then followed for at least six days each. The first daily schedule consisted of sitting continuously for eight hours. The second daily schedule consisted of one hour of sitting, 30 minutes of movement on a treadmill with moderate intensity, followed by 6.5 hours of sitting. The third daily schedule included one hour of sitting, 30 minutes of exercise on a treadmill, followed by 6.5 hours of sitting, which was interrupted every 30 minutes for a period of three minutes for light intensity exercise.

Exercising subjects had lower blood pressure

The study was conducted in a laboratory to standardize the results, and men and women ate the same meals the evening before the study and during the day. The experts measured blood pressure and heart rate and performed blood tests to determine the level of adrenaline during each eight-hour plan. The results showed that blood pressure (especially systolic blood pressure) was lower in men and women who participated in the exercise plans than when they did not exercise on the treadmill.

Women benefited more from the training

Women in particular benefited from additional advantages if they also took short three-minute walks during the day. Systolic blood pressure, which measures the pressure in the blood vessels when the heart beats, is a stronger predictor of heart problems, such as a heart attack, than diastolic blood pressure, which measures the pressure in the blood vessels when the heart is resting between beats. In both men and women, the extent to which the average systolic blood pressure decreased after exercise and rest periods came close to what was expected to be an anti-hypertensive drug effect.

Accordingly, the risk of death from heart disease and strokes from exercise was reduced. However, the reduction in risk was greater in women. The researchers say they don't know why there was a gender difference, but believe that this is due to a combination of different factors. This includes different adrenaline responses to training and the fact that all women in the study had already passed their menopause and were therefore at higher risk for cardiovascular diseases. Scientists concluded that people in advanced age in particular could benefit from morning exercise.

Obesity and high blood pressure often affect older people

As the proportion of people who are overweight and have higher blood pressure increase with age, it can be important to use a combination of exercise and sitting breaks to control and prevent the development of high blood pressure. This study supports a variety of evidence that regular physical activity can help lower blood pressure and reduce the risk of heart attacks and strokes. The body and mind are also strengthened. That's why a 30-minute morning activity is a great way to prepare for the day. (as)

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Video: How To Reduce Blood Pressure Without Medicine (June 2022).