You may be able to reduce your blood pressure with a simple hand grip exercise. High blood pressure has been linked to an increased risk for heart disease and stroke, so taking a few minutes a day to perform hand exercises is a worthwhile effort to decrease your risk.
Blood Pressure
Doctors consider normal blood pressure to be 120/80. High blood pressure results in a reading over 140/90. The top number, systolic, is the pressure in your veins when your heart contracts. The bottom number, diastolic, is the pressure when your heart relaxes. High blood pressure may be the result of genetics, poor diet, lack of exercise, smoking or a combination of these factors.
Isometric Exercise
Traditional strength training relies on the principle of muscle movement in order to promote a contraction. Isometric exercise promotes a muscle contraction, but does not involve muscle movement. Your muscle will be held in a static position for a set time period. Wiley and colleagues in 1992 were the first to study the effects of a hand grip exerciser on blood pressure. Their results showed a decrease in both systolic and diastolic numbers.
Spring Trainers
The most common type of hand grip trainer is a spring-loaded device. These have been used for years by bodybuilders in an effort to increase hand strength. They are inexpensive and can be kept in your car or office for daily use. These hand trainers resemble two handles connected by a large spring.
In 2008, researchers at McMaster University in Ontario, Canada studied the effects of an isometric exercise from use of a hand grip trainer on people who had high blood pressure. The results for the 49 people showed improvements in both their systolic and diastolic blood pressure numbers.
Electrical Trainers
An electronic hand grip exerciser was originally developed for U.S. Air Force pilots to train their arms to withstand high gravitational forces. This device will measure your maximum hand-grip strength and then set up a training program using a target pressure. The exerciser uses tones to alert you when to squeeze and when to release. Twelve minutes of exercise a day using this device has been shown to decrease blood pressure.
Exercise Program
Wiley and colleagues' study used an exercise schedule of four two-minute contractions followed by three minute rest periods for eight weeks. After six weeks, your body adapts to any exercise routine, so it is necessary to change the work-rest ratio to see continued results. Alternatively, take a break from the exercise for two weeks and then return. Please speak with your doctor before beginning this exercise program and keep in mind that hand grip exercises are not a medication substitute.
References
- "Journal of Cardiopulmonary Rehabilitation and Prevention"; The Hyptensive Effects of Isometric Handgrip Training Using an Inespensive Spring Handgrip Training Device; PJ Millar et al.
- The Free Library: Isometric Hand Grip Training: A Natural Hypertensive Therapy
- Mark's Technology News: Blood Pressure Reducing Isometric Exerciser Lowers BP Without Medication
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