Kosher Fitness
By Michael Ungar
I do not usually get fitness-related articles sent to me by clients, friends, or family members, but a recent article on CNN.com elicited a couple of e-mails as well as questions by some of my clients. Kristen Rogers reported on a large study that was published by the British Journal of Medicine last week.
It is a meta-analysis; that is, it looks at hundreds of studies and synthesizes their results. In the past, cardio exercises were recommended the most for lowering blood pressure, but much of that research was outdated; the authors of this new study wanted to update recommendations based on the newest studies. They found that isometric exercises—ones where muscles contract but do not visibly change in length—are the most effective at lowering blood pressure.
Two exercises that are suggested are planks and wall squats (also known as wall sits). These are exercises that I do with some of my clients if they are able. The article does not make specific mention of whether this advice is directed at older adults, but it seems to indicate it as a general rule that these exercises will have this effect—whether a person has hypertension (high blood pressure) or not. The article indicates that isometrics can be added into a regular program that also includes cardio and HIIT (High Intensity Interal Training); for more info on HIIT read this post or this post.
Overall, adults should aim for 150 minutes of moderate-intensity exercise each week; this should include a mix of cardio and weight/resistance training, as well as isometrics for those who are able. That last part is key. Planks are great but will be a challenge for those who are not able to get down to or up off of the floor; of course, planks can be modified to be done off a counter-top, heavy piece of furnitutre, or a wall. Wall sits present a number of other issues; if not done correctly, they can do damage to the knees, and those who lack sufficient strength may find themselves in the middle of a wall squat unable to stand up or slide up the wall, therefore falling to the floor.
These findings are not a panacea for lowering blood pressure; they are another piece in the puzzle. A healthy diet, sufficient rest, and following doctor’s orders (which may include medication) are key to managing hypertension. It is also worthwhile to talk to an exercise or fitness specialist to find out what kinds of isometric exercises can safely be added to your regimen. All of these approaches are important to prevent other medical complications that can result from unchecked hypertension.
This blog with photo was originally published on kosher-fitness.com on 7/31/23 by Rabbi Ungar.
