A brand new study, The best exercise for lowering blood pressure

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Isometric exercise :

Aerobic Exercise (Cardiovascular Exercise):

Activities that increase your heart rate and get you moving, such as brisk walking, jogging, cycling, swimming, dancing, and aerobics.

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

Strength Training (Resistance Exercise):

Involves using weights or resistance bands to strengthen muscles.

Include exercises for major muscle groups, such as squats, lunges, push-ups, and weightlifting.

Perform strength training exercises at least two days per week.

Flexibility and Stretching Exercises:

Activities that improve flexibility and range of motion, like yoga, Pilates, and static stretching.

Incorporate stretching exercises into your routine to enhance muscle flexibility and relaxation.

High-Intensity Interval Training (HIIT):

Alternating short bursts of intense exercise with periods of lower-intensity exercise or rest.

HIIT can help improve cardiovascular fitness and lower blood pressure.

Mindfulness-Based Exercises:

Practices like yoga, tai chi, and qigong promote relaxation, stress reduction, and can contribute to lower blood pressure.

Moderate Intensity Activities:

Engage in activities that are less intense but still beneficial, such as gardening, household chores, and brisk walking.

Enjoy

Sources:

https://bjsm.bmj.com/content/early/2023/08/31/bjsports-2022-106503.info