Grip training for 2 minutes daily is a high blood pressure savior

Hypertension is a common urban ailment. Besides medication for blood pressure control, an expert shares an incredibly simple exercise to lower blood pressure. Doing it for just 2 minutes daily, paired with one small tool, can effectively help control and improve blood pressure, with effects that may even rival medication.

Physical therapist "SunGuts" cited a 2022 study published in the Journal of Human Hypertension in a Facebook video, stating that if individuals with hypertension regularly perform "grip strength training," it can achieve remarkable blood pressure-lowering effects. The study results showed that patients' systolic blood pressure (the top number) decreased by an average of about 6.7 mmHg, and diastolic blood pressure (the bottom number) decreased by about 4.5 mmHg. In fact, this magnitude of blood pressure reduction can already rival the effect of some antihypertensive medications. The research indicates that consistently performing grip strength training for 8 weeks or more can produce significant blood pressure-lowering results. Preparing for the exercise is also very simple, requiring only a stress ball.

3 Steps for Blood Pressure-Lowering Grip Strength Training:

Steps for Stress Ball Blood Pressure Reduction:

1. Without using excessive force, squeeze the stress ball with about 30% of your maximum grip strength.
2. Hold the squeeze continuously for 2 minutes, then rest for 1 minute.
3. Repeat the above for 4 sets, then switch to the other hand and perform the training.

Why Does Grip Training Help Lower Blood Pressure?

“SunGuts” explains that the principle lies in the fact that grip training is a form of "isometric muscle contraction" exercise. Persistently engaging in this type of exercise helps improve vascular elasticity, allowing blood to flow more smoothly, thereby achieving a blood pressure-lowering effect. It's a natural physiological regulation method.

He emphasizes that although the study reflects the significant blood pressure-lowering effect of this training, it should not replace hypertension medication. He reminds patients currently on medication to strictly follow their doctor's advice and not discontinue medication on their own. The stress ball blood pressure reduction method is simple, easy to do, and has a low barrier to entry, making it suitable as an auxiliary technique to help lower blood pressure.

What is Considered Hypertension / Prehypertension?

According to the Hong Kong Population Health Survey 2020-22, among the non-institutionalized population aged 15-84 in Hong Kong, 29.5% have hypertension. The average daily salt intake for the population aged 15-84 is 8.4g, which is 168% of the WHO's recommended daily total salt intake. According to the Department of Health, if blood pressure rises and remains persistently high, it may lead to serious health problems like stroke, coronary heart disease, heart failure, chronic kidney disease, and even premature death.

• Hypertension: When an adult's systolic blood pressure is consistently 140 mmHg or higher, or diastolic blood pressure is consistently 90 mmHg or higher.
• Prehypertension: When systolic blood pressure is between 120 and 139 mmHg, or diastolic blood pressure is between 80 and 89 mmHg. Extra attention should be paid in this case.

What Serious Complications Can Hypertension Lead To?

Hypertension is very common among adults in Hong Kong. However, many patients are unaware they have it; some surveys have found that half of patients don't know. This is because hypertension often has no symptoms. A small number of patients may experience headaches, dizziness, and fatigue. Having hypertension without proper treatment or control can lead to severe, even fatal, consequences, including:

• Coronary heart disease and heart attack
• Heart failure
• Stroke
• Retinopathy (damage to blood vessels in the retina)
• Kidney failure