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The Game-Changing Exercise for lowering blood pressure: Wall Squats.
Episode 50
In today's episode we're breaking down new meta-analyses that compared different types of exercise for lowering blood pressure. While all forms - like running and weightlifting - are beneficial, recent findings reveal that isometric exercises have the strongest overall effect, especially the wall squat.
This surprisingly simple movement can significantly slash your blood pressure in as little as 30 minutes a week.
We explain the research, discuss the concept of "exercise snacks" (short bursts of activity), and show you exactly how to perform the wall squat correctly. Even modest reductions (5–10 units) are clinically significant, cutting your risk of coronary heart disease by 22% and stroke by up to 41%.
Resources used:
- https://bjsm.bmj.com/content/57/20/1317 on Isometric Exercise Effectiveness Study,
- https://www.nejm.org/doi/10.1056/NEJMoa1901281 on The SPRINT Trial, and
- https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.119.14240 on Cardiovascular Risk Reduction.
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This episode includes AI-generated content.
Published on 4 weeks ago