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Simple hand exercise can help lower blood pressure, claim experts

today29 June 2022 5

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A simple hand exercise can help lower high blood pressure according to experts. Giving a firm handshake can made a good first impression but it is actually proven to help your health too.

Now, having a strong grip can lower blood pressure according to new research. High blood pressure is a common condition and can be the sign of more serious, life-threatening illnesses including heart attacks or stroke.

The Daily Record reports that high blood pressure can sometimes be called hypertension. It increases a person’s risk of having a stroke and usually gets worse with age.

Read more: Bake Off star Matt Lucas’s amazing weight loss and inspiring story

While typical treatment includes certain drugs such as beta blockers and a change in diet, experts have found that increasing your strength in your hands could work just as well as medication.

In fact, handgrip strength training could help reduce the dangers associated with high blood pressure. Hand grips work aggressively on making your finger, palm and wrist muscles stronger. In a study published in the National Library of Medicine, isometric handgrip home training to help lower blood pressure was investigated.

Isometric hand training is a way to categorise exercises which recruit hand muscles and exert tension without actually lengthening or shortening the muscle. In an isometric contraction, the muscle is engaged, but it’s not changing size.

The research found that isometric handgrip training was superior to traditional endurance and strength training in lowering resting systolic blood pressure. In fact, in only 20 weeks of handgrip training notable changes were evident related to blood pressure reading.

In another study with Canada’s McMaster University, participants performed 10 handgrip exercises three times a week for eight weeks, working at 30% of their maximal voluntary contraction.

Researchers found that the hand exercises helped significantly lower systolic blood pressure, which is the higher number in the blood pressure reading, and is when the heart pumps blood to the rest of the body.

Ultrasound measurements of the vessels also showed that one of the main arteries of the body became more flexible with these exercises and also less rigid. More flexible vessels are a sign of healthy blood vessels. The results of this study indicate that isometric handgrip exercises improve resting systolic blood pressure,” wrote the researchers.

How to do isometric handgrip training

A resistance bar or band must be squeezed with one hand for two minutes. It’s advised to then rest for two minutes and switch to the other hand, doing two sets for each hand.

To get the most effect from the exercise, you need to hold for the two minutes at 30% of your maximum effort.


Written by: thehitnetwork

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