Even if your doctor tells you to exercise, some people may feel anxious or reluctant to do so, worrying that exercising will raise their blood pressure even more
In your 50s, your blood vessels begin to lose flexibility, so trying to force yourself to exercise like you did in your 20s can be counterproductive. However, if you don't move, your blood vessels will continue to age
In this article, we will introduce "quiet training" that stimulates muscles without raising blood pressure and leads to vascular care
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Exercises that raise blood pressure that you should avoid
Exercise that you think is good for you can sometimes be fatal. There are three things you need to be careful of
- 1. Breath-holding and straining (Valsalva maneuver):
If you hold your breath when lifting something heavy, the intrathoracic pressure will rise suddenly, causing your blood pressure to rise sharply. Muscle training that makes your face turn red is dangerous
- 2. Head-down movement:
Avoid sudden abdominal exercises and positions where your head is lower than your heart, as these increase pressure on your brain and blood pressure
- 3. Environmental temperature difference (heat shock):
Running early in the morning in winter or sudden exercise in an air-conditioned gym can cause blood vessels to constrict, leading to accidents
Isometric exercise to lower blood pressure
We recommend an exercise method called isometric (isometric muscle contraction). Isometric refers to exercises in which you keep the joints still and apply force without changing the length of the muscles (e.g., prayer pose or air chair)
The mechanism by which blood pressure drops even without movement is due to the muscles massaging the blood vessels. When muscles contract, they temporarily compress the blood vessels, and the moment the tension is released, blood flows rapidly, causing nitric oxide (NO) to be secreted from the vascular endothelial cells, which then dilates the blood vessels. The American Heart Association (AHA) guidelines also recommend aerobic exercise, dynamic resistance exercises such as weightlifting, and handgrip exercises as exercises that are effective in lowering blood pressure in adults, regardless of whether they have high blood pressure, and their effectiveness has been confirmed in systematic reviews and meta-analyses
reference:Isometric exercise training for blood pressure management: a systematic review and meta-analysis
Blood pressure care you can do at home | Practical guide
Here we will introduce two specific methods for blood pressure care that you can start right away at home. These are simple, medically proven methods that you can do even while watching TV
Method 1: Magic Towel Grip (Hand Grip Method)
The American Heart Association (AHA) recommends the "hand grip method" as a complementary therapy for improving blood pressure, but this method using a face towel is an easier version of it. This method was invented by a Canadian doctor and requires only one face towel
Roll a towel into a cylinder and hold it in one hand. Use about 30% of your maximum strength (enough force to keep your fingernails from turning white). Continue holding it for two minutes, then take a one-minute break. Then, do the same with the other hand. Do this twice on each hand, for a total of four sets
The magic towel grip is a simple technique that has attracted worldwide attention as an aid to the treatment of high blood pressure. Try doing it about three times a week
Method 2: Wall Squats
If you are using the muscles of your lower body, use a wall to prevent falling. Stand with your back against the wall and your feet shoulder-width apart. Slowly lower your hips and stop with your knees slightly bent. Breathing is important. Never hold your breath, and count out loud as you breathe. It's fine to start with 10 seconds, and there's no need to force yourself to bend to 90 degrees; it's important to continue at a comfortable angle
reference:Fukushima Minpo | One Move a Day! (Strengthening 43-2) Lower Body Strength and Air Chairs
The classic slow squat for lower body strengthening
Once you get used to isometric exercises, try isotonic exercises. However, do not use momentum. I recommend slow squats
The key is to keep a four-second, four-second rhythm. Slowly lower yourself down while counting "1, 2, 3, 4," and return to your normal position in the same amount of time. This slow movement allows you to fully engage your muscles even with a light load, and prevents blood pressure fluctuations. Also, by not fully extending your knees (non-locking) when standing up, you can reduce stress on your joints while still maintaining muscle tension. Training the quadriceps, the largest muscle in the body, improves glucose metabolism and promotes blood circulation throughout the body
reference:Nikkei Newspaper | Slow squats: Train your muscles efficiently and improve your posture?
summary
If done correctly, exercise can be a therapeutic drug with no side effects. However, just doing it for one day won't immediately change your numbers. "Consistency is key." Try doing it for four weeks to begin with
If your systolic blood pressure is 180mmHg or higher, be sure to consult your doctor before exercising. If you are unable to do squats due to knee or lower back pain, we can help you regain the ability to exercise through a regenerative medicine approach, including joint treatment