Does blood pressure sound the alarm when it's cold? Study reveals the "best blood pressure lowering exercise": doing it for 15 minutes a day is effective
When the weather is cold or a cold snap hits, cardiovascular diseases are prone to occur. In particular, high blood pressure is known as the silent killer. If you are not careful, it may cause huge damage to the cardiovascular system. Fortunately, a study published in the “Canadian Journal of Cardiology” pointed out that regular “yoga” exercise can help improve resting systolic blood pressure and heart rate in patients with hypertension, and the effect can be achieved by doing it for only 15 minutes a day.
A 3-month study of yoga training for hypertensive patients: systolic blood pressure dropped significantly by 11mmHg
A research team from Canada included 60 hypertensive patients (blood pressure greater than 140/90 mmHg) in the experiment. In addition to weekly aerobic training, the subjects were also randomly assigned to the “yoga group” and the “Lajin group” , 15-minute training is required 5 times a week. After a period of 3 months, the research team measured the subjects’ blood pressure, high-sensitivity C-reactive protein, glucose and blood lipids as judgment indicators.
After the 3-month intervention was completed, study results showed:
The average blood pressure values of the Lajin group before and after the intervention were 126/76 mmHg and 122/73mmHg respectively.
The average blood pressure values of the yoga group before and after the intervention were 130/77 mmHg and 119/69mmHg respectively.
Study author Dr. Paul Poirier pointed out that from the study results, it can be seen that the resting systolic blood pressure, heart rate and other indicators of the yoga group have been significantly improved compared to the stretching group; and the yoga group has a lower risk of cardiovascular disease in the future. It is also relatively low. However, there was no significant difference in the degree of decrease in blood lipids, glucose, and high-sensitivity C-reactive protein values between the two groups of horses.
Dr. Poirier said that the key to the impact of yoga on blood pressure may lie in the “stress hormone” cortisol. Academic circles have confirmed in the past that excessive cortisol secretion may affect blood vessels and blood pressure, and yoga exercises can help reduce sympathetic overactivity and excessive cortisol levels, and promote vasodilation. Yoga may be more effective than simple exercise. Lajin is a better choice.
Want to learn yoga but don’t have time to practice? “6 actions” are easy to use and can relieve constipation
Even though yoga has the potential to improve blood pressure, for busy modern people, which yoga movements are easy to learn and take less time? American certified yoga instructor Courtney Sullivan said that modern people are accustomed to sitting for long periods of time and not exercising, and relatively low-intensity “yoga exercises” may be a priority for office workers. The following yoga movements are not only easy to take, but also help relieve constipation and promote gastrointestinal motility:
Hemivertebral torsion. Sit on a yoga mat with your legs straight. Bend your right leg and place your right foot on the ground outside your left leg as close to your knee as possible; bend your left leg and place it under or close to your hip, place your left elbow on your right knee and twist your waist slightly. Maintain the position, take a deep breath and then switch sides.
Spine twist while lying on your back. Lie flat on your back on the yoga mat, extend your arms to one side in a T shape, with your palms facing down. Next, bend the knee of your left leg 90 degrees. While keeping your shoulders flat, let the bent left leg fall on your right leg. Maintain the position, take a deep breath and then switch sides.
Crescent lunge. Bend your right leg, straighten your left leg and extend it backwards. Then put your hands together and slowly bend your upper body to your right knee, remembering to keep your left elbow as close to your right knee as possible. Maintain the position, take a deep breath and then switch sides.
Cobra pose. Lie down on your yoga mat with your toes pointing outwards. Place your palms on the floor at your sides, close to your shoulders, and gently lift your head, extending your neck as high as possible. At this time, place your palms on the floor, gently lift your shoulders and upper body, take a deep breath and return to the posture.
Put your legs against the wall. Sit on the floor near a wall, with your head and back pressed against the floor. Bring your hips as close to the wall as possible and lean your legs against the wall. Place your arms in a more comfortable position, maintain it for about 3-5 minutes and then rest.
Exhaust type. Lie flat on your back, pull your knees up toward your chest, and place your arms on your calves. Tuck your chin, keep your back as close to the floor as possible, gently pull your knees toward your chest, maintain the posture, and take a deep breath to relax.
Although the above movements are simple and easy to learn, Sullivan still recommends that during the process of learning yoga, it is best to have an instructor to guide you to avoid damage to muscles or joints caused by incorrect postures. In addition, if you are unfortunately injured while practicing yoga, you should immediately seek treatment from an orthopedic or rehabilitation physician to avoid worsening of symptoms.
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Further reading:
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