Sport against high blood pressure: which sport helps and how often move?
Sport against high blood pressure: which sport helps and how often move?
In addition to changing your diet and medication, sport can help reduce high blood pressure. On the occasion of the World Hypertension Day, the Health Wissens Foundation summarizes the most important results of relevant studies on this topic. High blood pressure, also called hypertension, is a common illness in Germany. The question arises which sport is best suited and how often movement should take place.
endurance sports such as running, walking, dancing or cycling have proven themselves in the therapy of high blood pressure. In particular, movement in water, such as swimming, aqua aerobics or water aerobics, lowers blood pressure. The studies show that participants have successfully reduced their blood pressure values with three to four times a week.
The intensity of sport also plays a role. A moderate effort is sufficient to lower blood pressure. A high load does not lead to greater success than a medium load. So it is not necessary to make excessive effort or to break records. A constant Training intensity is sufficient.
In addition to endurance sports, isotonic and isometric strength training also shows similar effects in reducing blood pressure. Isotonic training includes overcoming a resistance through movement, for example with dumbbells or your own body weight. In the case of isometric training, strength is exercised on external resistance, for example by holding a weight or position.
The combination of strength and endurance sports also offers positive effects in reducing blood pressure. It does not matter whether both sports are practiced on the same day or on different days. However, the intensity and duration of the training is crucial. Studies have shown that one to five times a week can successfully reduce blood pressure for 60 to 270 minutes.
In summary, it can be stated that regular sport, especially endurance sports and strength training, is an effective measure to reduce blood pressure. A combination of both sports also shows positive results. However, the exact sport and training intensity should be individually adjusted. It is advisable to obtain medical advice before starting with a new training.In the following you will find a table that offers an overview of the most important results on this topic:
| sport
| |||
|---|---|---|---|
| swimming | 3-4 times | - | lowers blood pressure |
| running/walking | 3-4 times | - | lowers blood pressure |
| dance | 3-4 times | - | lowers blood pressure |
| cycling | 3-4 times | - | lowers blood pressure |
| isotonic strength training | 2-3 times | 30-60 minutes | lowers blood pressure |
| isometric strength training | 2-3 times | 30-60 minutes | lowers blood pressure |
| combination of strength and endurance sports | 1-5 times | 60-270 minutes | lowers blood pressure |
sport offers an effective way to combat hypertension. For people with this disease, it is advisable to choose a sport that you enjoy and motivated. The exact sport, training frequency and intensity should be adjusted individually. Also note that sport alone does not represent a complete treatment of high blood pressure and should therefore always take place in consultation with a doctor.
Source: Health knowledge/ots