New Study Reveals the BEST Exercise to Lower Blood Pressure
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- เผยแพร่เมื่อ 31 ม.ค. 2025
- Exercise has long been a go-to solution for lowering blood pressure, exciting new research has identified a ridiculously simple exercise that’s also surprisingly powerful
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How long must one do a sitting isometric position before the blood pressure goes down?
Doctors offices are too casual when taking blood pressure so accuracy suffers.
You need to be sitting rested/relaxed for 5 minutes before taking blood pressure.
You should not have just had coffee or caffeine in the past hour.
You need to not talk or move while it is being taken.
You should not have to go to the restroom. Holding your urine to relieve yourself will raise your blood pressure.
Your blood pressure changes thru out the day and is impacted by stress levels.
It is best to take your blood pressure at home at the same time every day under controlled circumstances and track the results.
Too many people have white coat hypertension just from going to the doctors office.
Those with hypertension should be encouraged to address this with life style changes along with medication if that does not work.
Doctors offices should tell people that lowering their weight thru diet and exercise may have the same result or better than medications.
Nutrition and exercise education should be the first option in treatment.
Absolutely! Yet the first thing they do is push you on to blood pressure medications. 💊 💊 💊
+ Feet on the floor, back supported, arm supported.
coffee lowers blood pressure because of duretic effects
@@szymonbaranowski8184 Drinking coffee constricts blood vessels leading to higher blood pressure.
BP @ dr's office = 148/85. BP @ home = 126 / 66.
It is because when you do isometric holds, you are forced to flex your diaphragm. When you strengthen your diaphragm and learn to breathe with it, it has extra blood pressure benefits. Based on my research that reflux is caused by not using diaphragm, and reflux can lead to high blood pressure. Also wall sits are good for posture and trains muscles old people don’t use.
When you say reflux, do you mean acid reflux? What's the link between that, the diaphragm and raised BP?
It’s more likely to be connected to the vagus nerve, the parasympathetic and sympathetic responses.
@@TransformNatch4U Hmmm interesting I didn’t know that connection. The one 2018 study in my previous comment calls out the vagus nerve “Consistent with previous studies, our study also showed that episodes of GER were more common in the nighttime, especially when supine. This could be because increases vagal activity at night, which can increase gastric acid production, delay esophageal clearance and reduce LES tension”
exactly!
we don't use most of it, with bad posture and chest compression not using back side and because of regular paterns not using smaller side as well
most of people "breath" with belly and shoulders... instead of actual breathing muscles and naturally not forcing it
Wall squats are no joke
That's an excellent video. Thanks so much. Kept engaged from beginning to ending.
Awesome! I do wall squats at least 3x per week. I hold for 3 minutes. Not bad for 70 years young female 😊BP is typically slightly lower than “normal.”
3 minutes?! WOW!! ❤👏🏽 i can only hold for 20 seconds.
lOVE IT! thank you for inspring...!
there you go then im sold
In traditional Chinese martial arts, isometric exercises are fundamental, and there are dozens of squats and low stances that require no motions for up to 81 breaths. Also, when routines are performed, you stop for at least 6 breaths between movement forms.
Wall squats are also the best exercise pre-snowboarding/skiing if you have weak legs.
False
I heard about some longevity & anatomy correlation research which resulted funnily: the people who lived longest had strongest... leg muscles. The explanation was they probably walk a lot so probably socialize more, geather resources, do sports... But now I see it more connected to lower blood pressure.
@@elduderino1329Is it false? When I was in college, my roommate and his gf were on the Cal ski team, and their coach had them doing wall-sits (as they were called) frequently. Has the wisdom evolved? If not wall-sits, what exercise is recommended for skiers?
@@meoao8829 I would agree partly. Legs are said to have 75% more blood vessels because they are farthest away from the heart. So if you build strong legs, you must be building a strong heart?
@@gungadin164I remember reading years ago that champion skier Franz Klammer used do to leg sits for hours and hours.....did him no harm! 👍
Summary (with chapter timestamps): New research identifies isometric exercises, specifically wall squats, as the most effective for lowering blood pressure, with significant health benefits, and recommends aiming for a blood pressure below 120.
0:00 🩺 Intro to Blood Pressure & Exercise
• High blood pressure is dangerous, increasing risks of heart attacks and strokes.
• Exercise is a solution, with new research identifying a simple, powerful exercise.
• This video reveals an exercise to lower blood pressure in 30 minutes a week.
0:28 🏋️♀️ Exercise Types & Blood Pressure
• A meta-analysis investigated the effectiveness of different exercises.
• Four types: aerobic, dynamic resistance, isometric resistance, and combined.
• All four types lowered blood pressure, with similar average effects.
1:32 📊 Isometric Exercise & Wall Squats
• A 2023 study ranked exercise types by blood pressure reduction.
• Isometric exercise, like the plank, had the strongest effect.
• Wall squats were identified as the most effective subgroup exercise.
2:36 🤔 Study Differences & Methodology
• Studies differ due to methodology: one included normal blood pressure individuals.
• Exercise effects are stronger for those with elevated blood pressure.
• Isometric exercises impact even those with normal blood pressure.
3:45 🚶♀️ Exercise Benefits & Wall Squats
• All main types of exercise significantly lower blood pressure.
• Any physical activity benefits health, including walking.
• Wall squats are effective, require no equipment, and can be done as exercise snacks.
5:06 💪 How to do Wall Squats
• Stand with back against the wall, slide down to a squat position.
• Keep lower legs vertical, knees above ankles, not over toes.
• Hold for 2 minutes, rest for 2 minutes, repeat, adjust height for difficulty.
5:49 ❤️ Risks of High Blood Pressure
• High blood pressure increases risks of heart attacks and strokes.
• Lowering blood pressure to below 120 is ideal, per the Sprint study.
• Measuring blood pressure at home is more accurate than in a doctor's office.
7:59 📉 Impact of Lowering Blood Pressure
• Lowering blood pressure by 5-10 units makes a significant difference.
• A 10-unit reduction cuts coronary heart disease risk by 22% and strokes by 41%.
• Exercise and diet are both important for lowering blood pressure.
** Generated using ✨ VidSkipper AI Chrome Plugin
Great advice! Thanks
Regular bike riding in nature is my all time favorite, mixed with occasional weight lifting. My bp is really good.
Systolic Blood pressure below 120 is very difficult to obtain in my experience. I‘m 36 years old and a little overweight but I do Sport (Jogging/ Football etc) 3 times a week and only eat very healthy (Oatmeal with fresh fruit/ meditteranean diet) and my systolic blood pressure is at around 125. So yeah If we all do Sport 5 times a week and be super strong lean and eat very restricted that could work (BP below 120) but I think for most people thats a Bit too much to ask for.
My mom is obese, havent worked out a day and she's around 120/80 to 115/75 . I am fit, workout etc and always around 130-135/85+ . 130/75 on a good day. So genetics plays a part
Oatmeal is not healthy for a number of reasons. Should always start the day with protein.
I’m in my 50s, ex smoker, heavy drinker, I exercise a little bit, eat fairly well. My BP is consistently 117/77 🤷♂️
theres a video knocking around a british cardiologist explaining this and here it's a very personal to the person and if you're fit and healthy then blood pressure numbers really on a big issue
Thank you for this. Both interesting and helpful.
My doctor has me check my bp at home once/twice per day for about a week before my appointment and includes those readings on my record. He knows my white coat hypertension is real.
So after doing isometric wall sits for a couple of minutes, burning legs aren't the problem. The stopwatch timer is. It slows way down and dares me not to stare at it. I swear it even goes backwards sometimes... 😄😄😄
Do wall sits work?
Haha, you too??
I have had high blood pressure for years. Recently, my internist had me wear a blood pressure recording device for 24 hours, after which I was then determined to consume blood pressure medication, not a blood thinner. I'm never impressed with pharma solutions.
Recently for a biopsy I was required to not be taking several things 10 days before the biopsy. Which I did, but personally also stopped taking the high blood pressure meds. I also decided to fast during that period, but then continued for a total 15 day fast.
Checking my blood pressure since then twice a day for the past month at approximately the same times, I've been averaging 115/75.
One thing which I removed from my diet is all sugars as well as all processed foods, read the labels to see how many additives/chemicals are in your food, including sausages and the like. 😂😂
Awesome
Did you do a water only fast for 15 days? If so, that’s super impressive!
@jaymorrison5895 yes, only water. Not difficult to do, for me at least. I've also gone as long as 30 days, but had a cocktail of water, lemon, cayenne pepper and grade C maple syrup which provides nutrients for our brain. Having something to eat never came into question.
@ awesome job! Thanks for replying!
So you had high blood pressure, decided to go off the meds and take a 30 day water fast - and your BP became ideal?
How do you deal with missing food, chewing and cooking? I can fast for 72 hours and find it impossible to get past it due to missing the food experience.
Isometric exercises are the most effective at occlusion of the muscle. This type of training induces increased vascularity to compensate. Such an increase would lessen the strain on the system as a whole, especially if it occurs in the large postural muscles of the legs...
Just considering this from a slightly more mechanistic view point. I would be interested to see how other types of occlusion training compare
What is "occlusion of the muscle"? Respectfully curious. Thank you.
It is a type of training with straps around your limbs to impede blood flow, chris Hemsworth used to do it
@joeljong931 Thank you for your response. I thought that might be what you were referring to. So it's also known as blood flow restriction, or "BFR", right? As a matter of fact,I just bought a Kaatsu set and am excitedly awaiting delivery. 😍
@@nancytait3075 blood flow restriction is probably a more accurate term in this context actually :)
This is an excellent video. Thanks.
Thank you for sharing. ❤
I guess score one for the Horse Stance? It's like a wall squat but harder.
And you don't even need a wall! :)
The conversation always revolves around Systolic readings. I have high Diastolic for the most part (85 - 90) whereas my Systolic is usually (118 - 122). I don't take meds, only supplements. Is isolated high Diastolic bad even if my Systolic is at an acceptable level? Should I be concerned? Should I take meds to get my Diastolic to 80 or below? Thanks!
Nice reviews thankyou. Of course in exercise there’s always trade offs, and the wall squat is perhaps one of the least effective exercise for developing functional knee health (has its place). However in the context of hypertension prescription it can be useful….thanks for sharing
Please do more video on blood pressure meds
I’ve been a Personal Trainer for 20 years, although my blood pressure used to be high because of some stuffed away trauma. We have to heal the trauma to lower our blood pressure.
Is this applicable to elderly people with hypertension?
Very awesome indeed!❤❤❤
I like doctors who recommend exercises. It's also in accordance with my own experience and many scientific studies that isometrics like e.g. Liebscher & Bracht are super effective in alleviating or even healing many health issues.
A comparison of various blood pressure lowering medicines would also be appreciated; especially for those of us for which exercise alone doesn't lower blood pressure into the 120-130 range.
It's never exercise alone, it's exercise, healthy diet, stress reduction, etc.
I have found that static holds keep the muscle under constant tension, unlike lifting and lowering in traditional weight training.
It can be further enhanced by very, very slowly changing the angle of the position held.
The wall squat, if done real slow, the burn is intense.
What if you do not have a wall because you are on maneuvers?
I guess you could use another colleague to act as a wall, so back to back.
Find a tree?
@@williamdahl3318 Tab hard when you are in the desert.
@@felipearbustopotd you and a buddy do them back-to-back with each other
@@Simon-talks Spot-on. Though it is best to remove any webbing first.
I use the inside of a door frame works
What I found most surprising was that HIIT didn't have a more pronounced effect on blood pressure.
i think we HIIT would have more pronounced effects on blood pressure if the trial were done over 4 weeks rather than a single session measurement.
It does
During exercise blood pressure increases dramatically. Wouldn't HIIT improve the speed at which your body is able to increase blood pressure?
This is anecdotal but, prior to interval training my blood pressure at the doctor's office was mostly ok.
After 18 months of HIT and HIIT, my blood pressure and heart rate measured much lower at home, but higher in the Doctor's office. Maybe 10 or 15 points higher. New doctor as well, so that's a confounder.
I did a massive essay on the effects of exercise on hypertension last year, and found a much larger average effect size for HIIT over about a dozen RCTs. -11.3 systolic and -7.1 diastolic. The studies in this video include way more RCTs than I did, but I'm surprised at these results. The primary research I used was pretty representative, as indicated by other systematic reviews and meta-analyses I've read. They didn't identify an effect size as big as I did, but they did all identify HIIT as the GOAT by a wide margin.
Same here... Rhonda Patrick and Huberman have both presented research showing HIIT to be superior to even running. In this study it shows running to be far superior to HIIT. I am skeptical...
The study highlights the short terms effect of these exercises. However, i would assume as these groups were to continue these exercises regularly the differences in the effects of lowering bp will most likely even out, or the following exercises might supersede the effects of isometrics. what are your thoughts on this?
Reminds me of how the ability to stand up from the floor is correlated with lower mortality risk
I am taking several hypertension meds, and my blood pressure still is a problem. I was on a beta blocker. It improved my blood pressure quite a bit, but it slowed my pulse too much. I will try the squats, though I'm already exercising every day.
Good luck, buddy!
I've been fasting for 15 months, eliminated sugar from my diet and lost 40 lbs (150ibs and 5'9). It helped my BP a lot, but I still can't keep it low without meds (only taking less meds). That would be my advice. Try fasting and eliminate sugar.
Everyone is different. What works for some won't work for everyone. I have a exercise bike and I do that also! I've tried using the sea salt, cayenne pepper, olive leaf extract I'm trying now and I don't see any changes, but I'll try what's safe😂
Good luck 🤞
Similar to the first reply, I have found that when I go on Keto my blood pressure plummets. I also found circuit training reduced it which was a bit like HIIT but with isometric and weight training too. Keto isn't necessarily a diet you can keep on forever and it's very restrictive but you can cycle it. But reduce your carbs to the minimum is what I would say amd see what happens. All the best
@@jasonmaguire9425 That sounds interesting! That's similar to what I do except I didn't know the process of keto was similar to what I'm doing! 🤣 What got me started was a long time ago I remembered seeing something on TH-cam about sugar was more of a problem for high blood pressure than salt. Then one day this doctor in my TH-cam feed talked about fasting and eliminating sugar and that sugar was doing more damage than salt. Lightbulb moment so I decided to try the no sugar and fasting all at the same time! 🤣 Here's the thing on fasting: Most people start with 16/8 (16 hrs in between the last meal of the day and the first meal of the next day). I stop eating by 8pm and don't start eating the next day until noon. From noon to 8pm you eating good meals and by 8pm you are done until noon the next day! That was my regimen. I lost 30ibs in the first 2 months! Ok, after 5 months, I had to decrease my no eating hrs from 16 to 12 because I lost too much weight! 😂 So I did and put 10ibs back on. So it's 12 hrs before the next meal instead of 16. That work better for me now. At any rate, your body starts to burn fat between 12 and 16 hrs from what I now understand. I remember in the past of hearing ppl say eat regularly, but now I realize that that's where the problem lies! The old blood pressure is better, but my aim was to get off of the meds!!! The problem is it won't stay at the normal range! It creeps up when I try to not take it for around 6 days and I'll start to creep back up. So I must take meds to control it, but like I said, it's a lot better! In the past I couldn't skip one day of meds 🤣
Good luck, guys! And thank you for your comment! We learn from others and that's valuable information ✌️🙏
@jasonmaguire9425 Dang! I left a longggg comment, but I guess it disappeared or something! 🤣
I was saying that I just learned the keto regimen or process and just realized that it's similar to what I'm doing 'fasting'! 16/8 (16 hrs from last meal of the day to first day of the next day). I'm still fasting daily, but it's reduced from 16 to 12 hrs bc I had lost TOO MUCH weight! 🤣 Helping my BP tremendously! My goal was to eliminate meds, but I'm not that lucky yet! Still, the elimination of sugar and fasting has greatly improved my BP. I couldn't never skip days of meds in the past! Yeah, I think he should at least try one of these regimens and see what happens 🙏✌️
@@ibrocpcanman5342 I need to try something. Have you done 2-minute wall squats? They are kind of brutal!
Aiming for systolic below 120 .. is that applicable across all age level ? I am 54 asian male .Tq
Good question. Does gender matter, either? I'm not sure anyone over 50 has a BP of 120/80 or less...
Female, Aussie, 67 years. My BP is 114/59.
@@spiralx6249 Or height.
It's always funny that there is no difference between someone size 1,50m and size 1,90m and alike. Neither nutrition. So someone with double the mass does not need a bit more, maybe?
A lot of yoga has an isometric element, with the added benefit of improved mobility, lung and mental function.
Correct me if I'm wrong, but wasn't COMBINED exercise most effective for people who are already hypertensive...according to the last slide?
As a former speedskater I could do it for over an hour....
It lowers BP, but is that LASTING, or just immediately after doing the exercise? Then it goes back up.
Well they called off that research after 3 years- see Vid . Do it at least a couple of times a week , grap a cheap grip device and do that a few more times a week. Even if fully close grip , squeeze as hard as possible, Double benefit like wall squat - strengthens muscles as well . Isometric exercise sends BP up high and shocks body, to make arteries etc more pliable and flexible etc . Same way HIIT shocks cardio system to maintain blood vessels to be ready when needed
Your body will become as lazy as it needs . These interventions stop that - wall squats of blood flow and HIIT for blood vessels in muscles etc
This is only one prong to lowering BP , what you eat , and what you weight affect it as well
I'm having problems with that lower blood pressure. Maybe, at 49, 123 systolic is just too low? If I'm at about 135, I feel fine. Since one week I manage to keep it at 123-125, but I constantly have the feeling of falling over on every fast move... even when sneezing or coughing or just standing up from a chair.
It's overall a bit absurd that it's the same number for everyone.
Blood pressure is needed by the body to keep the blood circulation in your whole body intact.
So obviously there is a difference between someone who is 1,50m and weights 50kg and someone who is 1,90 and weights 90kg.
Same for nutrition. The idea that both mentioned would need the same amount of nutrition is a bit absurd, no?
Is the perceived difficulty of an isometric wall-squat or other exercise an indicator of its efficacy in lowering blood pressure, as distinct from some other benefit, such as building strength? Apart from challenging ourselves, why is increasing isometric effort once we feel comfortable at a lower level of effort useful for helping our blood pressure?
I read a couple of the studies on isometrics, and the theory is that because the muscle contraction restricts blood flow during the exercise, the body compensates by releasing nitric oxide and other vaso relaxant / dilating chemicals into the vascular system. If you perform isometrics a few times a week, you're likely to benefit from increased NO levels.
@@Nostalgio84 Thank you for that comment, which seems reasonable: much appreciated.
I would think practicing the horse stance would have the same effect as wall squats.
HI what would benfit a person who has 100/60 BP from this exercise ?
Are you trying to lower your blood pressure? As you already well within a healthy range
@@tommyheadlocke7818 For maintenance purpose only ( as we age blood pressure rises)
how long did the lower bp last though?
So precisely how long, and how often, should these squats be? Reps? Sets?
2min hold x 4 . 1 min rests. Performed 3x a week
@Fab666. - my quads don't even manage one, let alone four. Next....
I find it always interesting why everybody who does a video about this isometric wall squats just fails to address the details about the position of hands and if or how it matters.
Are these exrecises leading to an acute lowering of the blood pressure or is the effect more chronic?
Pls do a video on beat root extract, the studies show it takes a ton of it to make a difference yet companies like Super Beats market their single gummy is more effective than exercise and diet alone. I think they are stretching the truth and should be looked at by the FDA. You literally need many tablespoons of beat extract powder to make a difference.
Could you do an episode about the potential risks to young preteen girls using all kinds of skin care that’s being marketed to them?
So isometric exercises are best for healthy people with normal blood pressure to lower blood pressure? But aerobic exercises and isometric exercises are similarly beneficial for folks with high blood pressure?
if you don't train your breathing pattern and diaphragm exercise won't change much... it may even amplify bad patterns
Overall: all exercise helps, do what you like most, that way you will keep doing it.
This is more about that even something "simple" that is not about raising your heartbeat to insane levels or whatever also helps.
I don’t understand how wall sits would lower BP. I would like to understand how that works.
Watch the video
magic
diaphragm breathing exercise without shocking body, improving blood flow, reducing stress learning to persist in hard things successfully and patiently, improving core strength and spine stability, plus straightening back
Do all of it. ❤❤❤
What about horse stance in qigong?
And not to mention the effect on one’s glucose levels as well 😎
Thank you Dr. Stanfield. Sorry, but how frequently is recommended to have a significant effect on lowering blood pressure? Just 30 minutes total per week?
That was the number mentioned. 30 minutes of wall sits a week is a lot. Probably good to make it part of a more well rounded exercise plan.
@@rogerhughes4128 Respectfully disagree sir. 30 minutes of wallsits per week @ 4-5 mins per day is simple.
You are doing the Rapamycin study, but have you looked at ll at Follistatin and it's associated gene tharapies. Maybe a subject for a video.
So how long did the blood pressure decrease remain after wall squats? How temporary is it?
From the studies it's not to just get a lower temporary reading, it's a lower reading long term...comments in many videos give examples...after 3 weeks..6 weeks..a year..all had lower bp...so in a nutshell, it's for the long term benefit
Thanks
this is a life saving insight! thank you doctor!
My training is 90% Static Exercise, and I don’t need to take lisinopril anymore.
Yo hago ejercicio con peso, no me hace daño si sufro de presión alta.
Please ! Tell us methods to raise blood pressure. My friend is 84 and has under 100/70. Me too (64) have always under 110/70. My record was 80/50. Whole life is a fight against falling asleep during work.
Do you suffer from sleep apnea?
@felipearbustopotd no, my friend sleeps like a baby, and I have the problem that I always wake up at night sweating a lot. But I think it is a thyroid or liver problem. My father had also very low blood pressure, and my mother also felt much too warm. My friend has 25°Celsius in the sleeping room, and I suffer. I would like to have about 15 °. But I have very low bloodpressure since I was about 15 and had no other health issues. I really had problems not to fade away. In Germany there are a lot of people with this problem, especially girls, fading away in school, because they are forced to sit all the time.
@uschiuschi3232 Cheers for the reply.
If my BP is 140 over 90
( All my life its been perfectly normal) 6 months ago it was 124 over 82
Now its 145 over 95
So if i take up a physical fitness program i " might" reduce by BP by 7
Which it will still be far to high !!!
Btw i do a minimum of 10,000 steps a day ,sometimes 15,000 occasionally 20,000 but ALWAYS 10k
And im not really over weight ,im 5 foot 9 and 174lb
How many times and how often to do wall squats ?
I guess that depends on the individual.
We didn't mention here how long the drop lasts. That would seem to be critical.
Please understand that these studies do NOT say that exactly and ONLY wall squats are best for reducing blood pressure. This is a common error in interpreting studies. They are only comparing the interventions that they actually included. For instance, a bodyweight isometric squat -- no wall -- was not included. We cannot conclude that wall squats are somehow better. Why does this matter? Because we do not know the fitness or strength of the study participants. It may be that wall squats are difficult for the majority of the participants. But what if wall squats are trivial for some individual? Will they still have the same benefit? What if amount of effort is important -- what if the intervention needs to elevate heart rate, for instance? In that case, a more effort-intensive exercise may be required, and the individual is wasting their time, for no benefit, by adding wall squats. We won't know until there is a study that splits on how much effort is required for the participants to perform the exercises, or fitness levels of the participants, or concrete measurements of effort required.
We have to do the best we can with the best current information. Or we could hold off until every possible permutation of exercise for every permutation of blood pressure range, gender, age, base fitness, morbidities etc. Good isn't the opposite of perfect.
great points!
I agree, but I would also caution against the "paralysis by analysis" effect. Yes, I very much doubt there is a magical effect of wall squats over other exercises, but we must admit they are often easy ro implement and may be adequate for many.
I haven't read these studies, but he offers a sort of "rating of perceived exertion" guideline of 4 out of 10, over a 2' minute period, adjusting the height of the squat accordingly. That would cover the capacity of a lot of people.
Off course all exercise prescription needs to be individualized (always seems to fall back to the fundamental principles of training) and would be nice to have more research on this topic that would cover different sub-groups, including the elderly, with different exercises, etc.
Dr. Stanfield, how can my old father who need a walker should make this exercise ? The pictures only show young and fit people.
Could he use the walker for support and just hold a squat position to whatever level he can get to?
@ I‘ afraid he can‘t do any form of squats because of his knees ☹️
Yes me too can't squat
What about the health paradox?HP, cholesterol, and more where just higher than recommended range has lower all cause death?
More exercise snacks and less scooby snacks
For anyone watching who needs to exercise to lower BP but ‘not for any other reason’ this is brilliant advice.
For everyone else… I’m gonna go out on a limb and say combined or HIIT still tops the charts for total effort vs total benefit.
That's the kung fu horse stance!
After 5 minutes of sitting my blood pressure is normal....so what is going on the rest of the time?
I'm sure it works but how long do the effects last? Not long, surely?
The wall squats seem to work for me, but I find it difficult to fit them in on the busiest more stressful days. Incidentally, I also record lower BP overnight if i take Microvitamin before bed.
2 min wall squat, 2 min rest....repeat 3 times = 12 mins. Just do it....
What are you doing for that micro vitamin and what are you reading? Thank you if you can explain it all. I'm interested..
If sub 120 is better, then why did the D.O.T. raise the systolic for OTR truck drivers from 140 to 150?
Trucking companies certainly don't want to risk trucks, loads, and the public to increased chance of accidents caused by strokes and heart attacks. The real reason that 120 is being pushed is because it increases the size of the customer base that big pharna can sell their product to.
You haven't read the scientific evidence have you? Or even watched this video to the end.
@@tomgoff7887 Problem with science is, that there are little studies to pretty much everything and often enough they are focused on getting a specific goal.
Take BP for example:
Is it more likely that those with heat desease problems and alike got a highter BP as a SYMPTOM, since overall the BP of the human body is all about to keep the blood going an reaching all cells and is raised by what? Stress, illness and so on.
So is the BP of the ill people the CAUSE or the SYMPTOM?
Not saying that high BP is good, but scienctist LOVE to make assumption and next years it's the opposite, not even starting with all the evil stuff, where "science" is just paid to sell stuff.
Most obvious example: cigarettes for a long time. How long it was pushed that inhaling a cocktail of literal poison is healthy.
When you look at a lot of stuff in medicne, it's insane how little we still know, thanks to money going elsewhere.
The small focus on nutrition alone is insane, what should be the fist question in general, if a patient got enough vitamins and minerals = the fuel the body needs to function.
Instead it's brutally ignored.
Wow exactly the opposite of what I would expect. I wonder if walking briskly is just as effective as running.
Combination of lifting and cardiovascular. You have to elevate your heart rate or your not helping yourself. Lifting and cardio compliment each other.
You didn't say how much to do.
You didn't say how much you need to lower your BP
My blood pressure 212 upper and lower goes to 165..to175 but some time 60.70 (( in some test me found in 5 minutes upper down bye breathing exercises it's down up to 100 120 125 130 140
I saw this study last year (I think it was) and the exercises along with static holds.. It didn't do anything - However, I increased my Potassium and added in Hibiscus tea x3 a day and I dropped my BP nearly 30 points. I already was doing intensive cardio with hill climbs in a weighted vest, which dropped it around 10 points, adding the other two ingredients helped a lot.. just some food for thought
How much potassium do you take?
thx
You only have two studies. It takes a lot of studies before you start to get a trusted and well tested answer.
You only need one study if it gives you the right answer !
@@johnenglish929 And how do you know that study is right?
Ok, but at what point should you stop trying to lower BP? I guess 90 is considered too low, but if you're at 110 I assume you should leave well enough alone? 115? 120?
I can wait five minutes and lower my blood pressure 12 units
How you get It?
I missed the part where a single exercise can reduce sBP by 30 points like in the thumbnail. Surely this isn't clickbait!
Cycling?
And how do you know 130 doesn't have the same benefits as 120? They only looked at 140 and 120, but there are a lot of values between. I say this because low blood pressure while sleeping has been implicated in Alzheimer's. If an older person is in the 120s, that may be better than pushing it down into the 110s or 100s. I just measured and mine is 124/71 though I just ate. I can't see why I would need a pill.
I wonder if a horse stance would be even more effective than the wall squat.
Good
2 minutes? Even when I was much lighter I couldn't hold that for 2 minutes
Im 89 and it would hard to slide down and get up without help. I think my treadmill would be better.
There is no best, everyone different
Horse stance should be just as effective
Drug companies wouldn't have anything to do with these NEW LOWER GUIDELINES would they?? Na...not those saints.
They need to include stretching
Charles Atlas
"..reduce by 2-3 units". but what is a unit, and what is the base?
Do a 2 minute wall sit, rest for 2 minutes and then repeat that a few times. What's a few times? If your going to give exercise advice, be specific.
Horse-stance in QiGong & Kung-Fu practice will accomplish this. Certain yoga exercises emphasize iso-tension in order to relax. It makes sense.
Sounds like breathing response to physical stress is at play.
But there are many better exercise and breathtaking exercise⛹⛹⛹ and simple as doing at home 🏠easier but ur wall exercise is also good for spine
It takes a healthy diet as well.
I will tell you what is *BETTER* than a wall squat. That would be doing a karate exercise called the *HORSE STANCE.*
That's just a wall squat without the wall...
It's a bit different I think. You turn both your feet outwards by 45 degrees, which you wouldn't be doing for a regular squat. It's an absolutely gruelling exercise, so based on that fact alone if you can manage to do it it's great. It's safe to say I'm somewhere in the region of an average fifty something male and I can do this for around a minute, so I think most people can.
Anyway I'm sold on the horse stance, and nothing stopping people from doing the wall squat and the horse stance.
When I do the wall squat I was keeping my back to the wall however, unlike the woman in the picture. Just wondering how relevant is this.
use "Crane Technique"