The research conducted at McMaster University suggests that incorporating hand-grip exercises into a routine could potentially help lower persistently high blood pressure in individuals already taking anti-hypertension medications. Here’s a summary of the key points from the study and how to perform the hand-grip exercise:
Research Summary:
- Participants: The study involved 23 individuals in their mid-60s who had been taking blood pressure medications for at least eight years.
- Exercise Group vs. Control Group: Thirteen participants were assigned to an exercise group, while ten were assigned to an inactive control group.
- Exercise Protocol: The exercise group performed isometric hand exercises using a digital hand-grip dynamometer for 2 minutes at 30% of their maximum grip strength, with rest intervals in between. This was done three times a week for eight weeks.
- Results: After 8-10 weeks, participants in the exercise group saw significant reductions in systolic blood pressure (by at least 15 points) and diastolic blood pressure (by three points), without any changes in diet or exercise.
How to Do the Hand-grip Exercise:
- Hold and Squeeze: Hold the hand grip in one hand and squeeze it, holding the contraction for at least five seconds.
- Alternate Hands: Switch to the other hand and repeat the squeezing pattern.
- Complete Sets: Perform at least four sets for each hand, with rest intervals in between.
Notes:
- Equipment: Hand grips can be found in sporting goods stores. Choose one that fits your hand comfortably but provides enough resistance.
- Frequency: Aim to do the hand-grip exercise at least three days a week.
- Consultation: Before starting any new exercise program, especially if you have hypertension or any other medical conditions, consult with your doctor.
Mechanism of Action:
The researchers suggest that handgrip exercises may lower blood pressure through physiological pathways that affect the autonomic nervous system, responsible for controlling blood pressure, blood vessel function, and heart rate.
Conclusion:
While isometric hand-grip training is not intended to replace aerobic exercise, it can be considered as a safe and easy addition to treatment for high blood pressure. However, consulting with a healthcare professional before starting any new exercise regimen is recommended.
Incorporating hand-grip exercises into your routine may offer additional benefits for individuals managing hypertension, especially when combined with existing lifestyle changes and medications.
