People with high blood pressure or high blood pressure are at risk for certain chronic problems. Early intervention lowers blood pressure and lowers one's risk for complications.
Researchers are still working to understand the best options for lifestyle changes to improve blood pressure. Of interest is how strength training plays a role in lowering blood pressure. A recent systematic review and meta-analysis Trusted Source found that strength training can effectively lower blood pressure levels.
Researchers have found that strength training is most effective when done at least twice a week at moderate to vigorous intensity for at least two months.
A reliable source of blood pressure is a measure of the force the heart uses to pump blood around the body. Systolic blood pressure is the force exerted by the blood on the walls of blood vessels when the heart contracts. Diastolic blood pressure is the force when the heart relaxes.
It is important that blood pressure does not become too high or too low. High blood pressure can lead to serious complications including stroke, heart attack or kidney failure. Non-study author Dr. John Higgins, a sports cardiologist at UTHealth Houston, noted
Hypertension is a major cardiac risk factor that, if poorly controlled, can lead to premature CAD coronary artery disease], stroke, peripheral artery disease, atrial fibrillation, and heart failure. All of these conditions are associated with increased morbidity and mortality.
A reliable source of management of high blood pressure includes lifestyle changes and the use of medications. Lifestyle changes may include losing weight, quitting smoking, and exercising. People with high blood pressure can work with their doctors to develop individualized treatment plans.
Dr. is a non-study author and cardiologist with Memorial Hermann Medical Group. Rohini Manaktala told, "Following a healthy lifestyle with daily physical activity, maintaining a normal weight, drinking alcohol in moderation and avoiding tobacco use are all ways to lower a person's blood pressure."
Using strength training to manage blood pressure
In this systematic review and meta-analysis, researchers looked at several studies to examine the effect of strength training on high blood pressure levels. They found studies through several databases, including PubMed, the Cochrane Library and the World Health Organization. Their research included fourteen randomized controlled trials that met the inclusion criteria.
In total, 253 individuals with hypertension were included in the review and analysis. The average age of the participants was less than sixty years.
Senior author Giovanna Rampazzo Teixeira, Ph.D., who studied with the UNESP - São Paulo State University, School of Technology and Sciences Department of Physical Education. explained:
"We used randomized clinical studies using strength training as a treatment for arterial hypertension in people with high blood pressure."
Researchers found that strength training was most effective in lowering blood pressure when participants used the following criteria:
1. Participants engaged in strength training that was both moderate and vigorous
2. Participants participated in strength training at least twice a week
3. The intervention lasted at least eight weeks
The researchers found slight differences in effectiveness based on the age of the participants. Dr. Teixeira explained
"We found that people under the age of 59 had a more significant reduction in blood pressure during physical training. People between the ages of 60 and 79 had a smaller effect, but with a significant difference. Therefore, we emphasize that older people can also benefit from strength training.
The results of the study demonstrate the benefits of strength training on blood pressure and provide potential clarity on how to implement strength training in clinical practice.
"In clinical practice or even on a daily basis in gyms, professionals who encounter a hypertensive subject can use strength training as a treatment for arterial hypertension, knowing the necessary variables to achieve it, and always taking into account the subject's goals," added Dr. Teixeira.
Data limitations and clinical implications
There are some limitations to this review and analysis. First, they did not exclude studies that included the use of medications to help lower blood pressure. This fact may have influenced the results of their analysis.
Second, the included studies used different control groups, but the researchers focused only on the blood pressure values of participants with high blood pressure. Finally, researchers have been limited in analyzing how strength training may help men and women differently. The researchers also note that there is potential for publication bias in the available studies.
Based on the results from this study, regarding the implementation of strength training in hypertension control, Dr. Manaktalala speculated:
"Strength training is easily integrated into one's routine. The most important thing is consistency. Ideally, a moderate to vigorous workout 2 to 3 times a week to lower one's blood pressure is a good starting exercise strategy.
Examples of strength training exercises include: lifting weights, climbing stairs, [cycling], dancing, and doing push-ups, sit-ups, and squats. The effect on lowering blood pressure is observed in 8 weeks. However, chronic strength training can be beneficial in the long run. It's important to start slowly and work your way up to build stamina and endurance."
It's also important to note that implementing strength training looks different for each person. People can get help from doctors and other professionals to safely implement a strength training program.
Dr. Higgins notes that when it comes to strength training, it's a good idea to check with a health care professional first to make sure it's safe and advise you on their intensity.
