High blood pressure is a common condition and can lead to many dangerous complications if not well controlled. In addition to eating scientifically, living regularly and exercising regularly, wall-backed exercises are considered a simple method but bring positive effects to the cardiovascular system.
This exercise belongs to the static exercise group, in which the muscles must contract while the joints are almost motionless. The focus of action lies in the thigh and hip muscles. Maintaining the posture for a period of time helps increase muscle endurance, promote blood circulation and improve the elasticity of blood vessels. As a result, the pressure on the artery wall is reduced, contributing to stabilizing blood pressure.
How to do it: Stand leaning against the wall, lower yourself so that your knees are bent about 90 degrees as if you are sitting on a chair. Hold this position for about 2 minutes or longer depending on your physical strength, then slowly stand up and rest for a few minutes.
Exercising about three sessions a week is appropriate to achieve clear benefits. Most adults can do this exercise, but those who have knee or spinal joint problems should be cautious. If you exercise in the wrong posture or try too hard, pressure on the joint may increase, causing pain, discomfort or long-term damage.
To control blood pressure effectively, in addition to exercising, you should maintain a balanced diet, reduce salt, drink enough water, get enough sleep and manage stress. Supplementing with potassium-rich foods, quitting smoking and limiting alcohol is also very beneficial. If signs such as headache, dizziness, tinnitus, shortness of breath, rapid heartbeat, fatigue appear, or when the blood pressure index regularly exceeds 140/90 mmHg, you need to see a doctor for timely medical advice.
