Posted on 11/18/2024 4:05:09 PM PST by ConservativeMind
Adding small amounts of exercise into daily routine, such as climbing stairs or cycling errands, could help to reduce blood pressure, with just five additional minutes a day estimated to yield improvements, finds a new study.
The study analyzed health data from 14,761 volunteers who wore activity trackers to explore the relationship between daily movement and blood pressure.
—The researchers split daily activity into six behaviors:
—Sleep
—Sedentary behavior (such as sitting)
—Slow walking (cadence less than 100 steps per minute)
—Fast walking (cadence above 100 steps per minute)
—Standing
—More vigorous exercise (such as running, cycling or stair climbing).
They then used this data to estimate the impact of replacing one type of activity with another. They found that replacing any less active behavior with five minutes of exercise could lower systolic blood pressure (SBP) by 0.68 millimeters of mercury (mmHg) and diastolic blood pressure (DBP) by 0.54mmHg.
At a population level, a 2mmHg reduction in SBP and a 1mmHg reduction in DPB is equivalent to an approximately 10% reduction in cardiovascular disease risk.
The study estimated that these "clinically meaningful" improvements could be achieved with as little as 20 additional minutes of exercise per day for SBP and 10 additional minutes of exercise per day for DBP.
The findings emphasize that even everyday activities that raise heart rate, such as cycling, climbing stairs or short bursts of running, can have benefits for healthy blood pressure.
"The good news is that whatever your physical ability, it doesn't take long to have a positive effect on blood pressure. What's unique about our exercise variable is that it includes all exercise-like activities, from climbing the stairs to a short cycling errand, many of which can be integrated into daily routines.
(Excerpt) Read more at medicalxpress.com ...
For later
I’m 63 years old and I’ve had high blood pressure for about 25 years. I’m on three blood pressure meds and they keep my blood pressure at around 140/90. I started biking about a year ago and now my blood pressure runs about 120/65. I bike for 30 minutes up and down hills in my neighborhood every other day. I’ve been stunned at the effect it has had on my blood pressure. I still take the meds, but I’m happy with my blood pressure.
I prefer sex myself.
I have the opposite with low blood pressure. Went to donate double reds a couple weeks ago and it was 80/60 so I started taking B12 and feel a 100% better. The next week I was back up to my normal 110/70. I have a sister who is on medicine for low blood pressure.
And please note, the high-intensity exercise is just a little bit more than you are used to. Don't over-do it. Grow into the high intensity very slowly.
Improvise, Adapt, and Overcome.
It works.
I’d have to get off the couch to do that. Exercise makes me sweat and nobody wants to do that. It stinks. Just gimme more pills.
That’s great. Now add a low carb diet to your exercise regime and watch your blood pressure fall.
I’ve been on a low-carb diet for about 3 years. It didn’t do anything to my blood pressure, but it lowered my blood sugar a lot.
The rule is...always make sure you are enjoying it. If you like it, you will continue.
You are born to move. Move and make it fun. And keep moving.
You are born to move. Move and make it fun. And keep moving.Words to live by!
Just move the fridge further away to get your beer as gramps said.
What is the dosage of the B12 you take daily?
:-)
500 mcg which is like 20,000% of daily need but my understanding is whatever isn’t needed, your body expels. Once this bottle runs out, the smallest dosage I’ve found is 50 mcg which is still well above the daily need. I wan to say 2,000%
I’ve lifted weights and jogged for many years. I had a heart attack a few years ago and did nothing for over 4 years. Got back in the gym a little over a year ago. I ride a stationary bike for 15 minutes, lift relatively heavy weights for an hour to an hour and a half, then ride the bike again for 15 minutes. When I started I looked like a tired fat old man. After only a year, I still look like a tired fat old man. Losing weight and building muscle is extremely hard for a 65 year old.
So, I'm using tire pumps, the hand and foot kinds to add air to tanks for use in my shop.
First I pump up a small one gallon tank, then open a valve to send it through a filter and moisture remover into one of several larger tanks or 2 portable ones I use for adding to tires.
Next step is to make mounts for the hand pumps at different angles to simulate a weight machine.
I have an antique 3 stage hand pump that works on push and pull that worked for a while, but need to make new leathers for it.
For the exercises I can't or haven't yet adapted to pumping air, am using weights and kettle bells.
I've set this up at spots I walk by a lot to exercise at random as recommended by Arnold Schwarzenegger for better results.
Next will be bicycle and/or treadmill to compress air and/or generate electricity.
“An extra five minutes of exercise per day . . .”
“I prefer sex myself.”
Yer a speedy one aintcha.
bookmark for later.
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