"No Sweat" Move SLASHES Blood Pressure
By
Dr. Scott Olson, ND
Posted October 11, 2023
“Want to lower your blood pressure? Exercise!”
It’s common advice. In fact, if you have hypertension, I bet you’ve heard it at least a dozen times from your doctor.
But if you’re like MOST folks, every time you’re given the “exercise or else” lecture, it triggers visions. And NOT the good kind.
Maybe it’s you in agony dragging yourself up a hill in a tracksuit with sweat POURING off your face. Or you’re grimacing in pain as you struggle to lift a 300-pound dumbbell off the ground.
If that sounds familiar, I have GREAT news. New research reveals you can follow your doc’s advice AND never break a sweat.
According to a new study published in the British Journal of Sports Medicine, isometric exercises could be the key to slashing blood pressure.
In fact, researchers say the exercises improved volunteer’s blood pressure essentially as well as common blood pressure medications!
Now, you’re probably wondering what isometric exercises ARE and if they’re difficult. Well, I have more good news.
Not only are they FAR easier to do than that sweatfest you’ve been dreading… they’re PERFECT for anyone who’s not exactly a spring chicken anymore.
Isometric exercises are where you contract your muscles but don’t move your joints like planks, wall presses, and wall sits.
The idea is you hold the muscle contraction so that the length of the muscle doesn’t change during the exercise. And while isometrics are great for everyone, these exercises are PERFECT for most older folks because you’re less likely to strain and hurt yourself.
But isometric exercises aren’t only good for improving your blood pressure. They have bunches of OTHER proven benefits:
- They boost heart health beyond just lowering blood pressure. Holding isometric contractions increases the strength of heart contractions.
- They improve joint pain by strengthening muscles. Strong muscles support and stabilize joints, reducing pressure and slashing joint pain.
- They reduce muscle imbalances. Most of us have some muscles that are overworked and others that are underworked. Isometric exercises can help address these imbalances, evening things out, improving strength, and reducing discomfort.
- They improve balance by strengthening our core and stabilizing muscles.
Isometric exercises require little to no equipment, and nearly anyone can do them. In fact, some are so simple, such as tightening and holding your core muscles or shoulder rolls, that they can be done while sitting and watching your favorite TV show.
And yet, you’ll STILL be gaining strength, improving your heart health, and lowering your blood pressure.
If you need inspiration (or demonstrations) try searching YouTube for “isometrics for seniors” or “easy isometrics.” Just be sure to get your doctor’s thumbs up before you get started.
P.S. Researchers have uncovered a “miracle molecule” that naturally lowers blood pressure and could send your heart disease risk plummeting up to 26 percent. CLICK HERE for the details.
Source:
Edwards JJ, et al. “Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials,” British Journal of Sports Medicine Published Online First: 25 July 2023. doi: 10.1136/bjsports-2022-106503
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Men, If You’re Feeling Tired—Don’t Ignore THIS Warning
You know that feeling when you wake up tired… and stay tired all day? You chalk it up to age—but lately, it’s worse. You’re dragging… You need more coffee… Your energy just isn’t what it used to be! But what if it’s not just age? A new study shows that fatigue in older men could...
Mailbag: Science-Backed Strategies Target Belly Fat
“What is an effective strategy for gradually eliminating (white) belly fat?” —Slimming Down Hi Slimming, White fat is the most common fat in the body, and its primary purpose is to store energy. But belly fat isn’t just about appearances. Having too much of it is associated with health issues like diabetes, heart disease, and...
Just 35 Minutes Could SAVE Your Brain
For years, I’ve told you exercise is non-negotiable for healthy aging. As you age you must move more to protect your body and brain. Now, groundbreaking new research confirms what I’ve been saying all along. Exercise can slash your dementia risk—but with a surprising twist that eliminates your last excuse for not moving more. Dementia...
The One Supplement I'll Never Stop Taking
Omega-3s are one of the few supplements I’ve continued to take ever since I graduated from medical school. And now, exciting new research confirms what I’ve suspected all along… This remarkable fatty acid doesn’t only support heart and brain health—it could, quite literally, slow down the aging process itself. Omega-3s are polyunsaturated fats your body...
Your Morning Tea Pulls DOUBLE DUTY as a Heavy Metal Detox
You don’t need another reason to drink tea, do you? You already know tea helps with everything from boosting heart health and metabolism to reducing stress. It’s packed with antioxidants, calms inflammation, and gives you a gentler caffeine boost than coffee. But now researchers have discovered yet another benefit of your daily drink—and this one...
Fiery Spice Cools Painful IBD Inflammation
Inflammatory bowel disease (IBD) involves chronic inflammation of the digestive tract that causes abdominal pain, diarrhea, and fatigue. The two most common forms of IBD are Crohn’s and ulcerative colitis. Crohn’s can cause inflammation anywhere in the gastrointestinal tract from the mouth to the anus. Ulcerative colitis causes inflammation and ulceration in the large intestine...
Ditch the Coffee Dehydration Myth and Enjoy Java Again
I can’t imagine starting my day without a delicious steaming cup of hot coffee. If you’re also a coffee fan, I bet you’ve been treated to well-meaning warnings by the non-Java drinkers… “Coffee is so dehydrating!” “It’s basically stealing water from your body!” “You need to drink extra water to make up for it!” Even...
Research Reveals Loneliness is “Poisoning” Your Blood
We humans are social creatures. We thrive on connection, communication, and shared experiences—which help shape our identities and foster a sense of belonging. Yet, loneliness and social isolation are alarmingly common in an increasingly digital and fast-paced world. The World Health Organization (WHO) says about 25 percent of older people experience social isolation. But new...
Mailbag: Ease Invisible Pain and Fatigue NATURALLY
“Why isn’t there more research on fibromyalgia and chronic fatigue syndrome? It’s mainly a woman’s condition and too many health professionals tell us “It’s all in your head,” or words to that effect.” —Fatigued and Fuming Hi Fuming, Your frustration over the lack of research and dismissive attitudes when it comes to fibromyalgia and...
Junk Food DOUBLES Risk of Embarrassing Leaks
Ladies, if you need another reason to think twice before hitting the drive-thru, I have one for you. A new study found that a fast-food habit can contribute to a problem most women would rather not talk about—urinary incontinence. That’s right, those embarrassing “oops” moments when you laugh, cough, or exercise could be directly linked...