19:58 EST, 19 May 2014
|
19:58 EST, 19 May 2014
Simple
hand exercises could help reduce high blood pressure. That’s the
surprising finding from a major review of more than 1,000 scientific
studies by U.S. researchers.
They
found that regular isometric handgrip exercises such as those used by
golfers – essentially grasping and releasing an object – can reduce
blood pressure readings by as much as 10 per cent.
But it’s not the
only low-tech treatment that works – resistance training such as weight
lifting or circuit training, aerobic exercise (brisk walking, jogging,
running, dancing and cycling), slow breathing and even transcendental
meditation are also effective ways of bringing down blood pressure.
Regular isometric handgrip exercises such as those used by golfers – essentially grasping and releasing an object – can reduce blood pressure readings by as much as 10 per cent
These
alternative approaches also have fewer health risks and side-effects
than traditional blood pressure lowering drugs such as beta-blockers,
which can cause increased urination, erection problems, cold hands and
feet and depression.
One
in three British adults – 16 million people – has high blood pressure,
putting them at greater risk of stroke, heart attack, heart failure and
kidney disease.
Blood
pressure is what is exerted by blood on the walls of the arteries when
the heart beats. High blood pressure, also known as hypertension, has a
consistent reading of 140 over 90 or higher.
However, a reading of
120 over 80 or above suggests lifestyle changes such as losing weight,
increasing exercise, reducing salt intake and alcohol should be made to
lower your blood pressure.
Medication is recommended for most people
with high blood pressure to reduce health risks. However, the new review
which looked at data published between 2006 and 2011 carried out by the
American Heart Association, shows alternative approaches also help.
The
experts, including epidemiologists and cardiologists, looked at three
types of alternative therapies: behavioural therapies such as
meditation, non-invasive procedures including acupuncture and slow deep
breathing, and three types of exercise – walking, resistance or weight
training and hand grip exercises.
These alternative approaches also have fewer health risks and side-effects
The
findings in the journal Hypertension recorded all three types of
alternative therapies reduced blood pressure. However, some were more
effective than others.
Isometric
hand grip exercises, used by golfers to build wrist and forearm
strength, lowered blood pressure by 10 per cent after four weeks of
doing the exercises for 15 minutes a day, five times a week.
These
kinds of exercises can be done in many ways. For example, pressing your
hands together in a prayer position and pushing firmly and counting to
ten, then resting for ten seconds and repeating this cycle four more
times.
Or hold a stress ball in your palm, squeeze firmly, hold for ten seconds, then release. Repeat four times daily.
Another
option is an isometric hand exerciser. This is like pliers but with a
spring in the middle so that with each squeeze you use your hand
muscles.
While
studies clearly show handgrip exercises reduce blood pressure, why is
still unclear. ‘Some studies suggest it leads to improved blood flow
around the body and others that it might chronically lower sympathetic
nervous system activity (which controls the body’s response to
stress),’ says Dr Robert D. Brook, an associate professor of medicine
at the University of Michigan, who led the review.Â
Walking was found to be the best exercise, with the biggest reductions seen when it is intense and frequent.
It
is thought exercise reduces blood pressure by slowing the heart rate,
which reduces the strain on the body and reduces the activity of the
nervous system among other mechanisms.
Half an hour of moderate or high-intensity exercise most days will help lower blood pressure, experts concluded.
Slow deep breathing was effective when performed for 15 minutes three or four times a week,
possibly by calming down the nervous system, which can be
over-stimulated in people with high blood pressure. Transcendental
meditation may help lower blood pressure by a small amount. There was
not strong evidence that yoga, other relaxation techniques and
acupuncture worked.
Experts
say these alternative approaches could help people with blood pressure
levels higher than 120/80 and those who can’t tolerate or don’t respond
well to medication.
However,
they warn the effects are small and they shouldn’t replace proven
methods to lower blood pressure such as physical activity, losing
weight, not smoking or drinking excess alcohol, eating a low sodium
balanced diet and taking medications when prescribed.
Furthermore,
exercise should be avoided by people with severely uncontrolled high
blood pressure (180/110 or higher) because there is a risk  it  could
increase blood pressure further, triggering a heart attack.
Dr
Brook adds: ‘Most alternative approaches reduce systolic blood pressure
by only 2-10, while standard doses of a blood pressure-lowering drug
reduce systolic blood pressure (the top number in your reading) by about
10-15.
‘So, alternative approaches can be added to a treatment regimen after patients discuss their goals with their doctors.’
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