3 activities slash your risk of getting ‘silent killer’ disease

People who are living with a ‘silent killer condition that affects one in three Brits could help improve their condition with certain types of exercise. High blood pressure is often symptomless, meaning people rarely know they have the problem until complications arise.

Researchers say they have shown for the first time that high-intensity interval training (HIIT) and combined training can bring down a person’s blood pressure. A recent study also supported promoting aerobic exercise, such as jogging, cycling, or swimming, as a way to control high blood pressure.

Experts said the new study reinforces the “important role” exercise plays in managing high blood pressure. The research, published in the British‌ ‌Journal‌ ‌of‌ ‌Sports‌ ‌Medicine‌‌, saw researchers from Brazil pool data from 31 studies on high blood pressure and exercise.

The studies involved 1,345 people with high blood pressure, and found that aerobic training showed “consistent reductions” in blood pressure, measured over a 24-hour period. “Importantly, this study provides the first evidence that combined training and HIIT are effective in reducing 24-hour ambulatory blood pressure monitoring,” they added.

But they said that the evidence for yoga, pilates, and recreational sports remains “limited and imprecise”, and called for more work to assess the impact of these forms of exercise on blood pressure. “Overall, aerobic exercise, combined training and high- intensity interval training show the most consistent signals of benefit based on current data,” the authors wrote.

Commenting on the study, Regina Giblin, senior cardiac nurse at British Heart Foundation, said: “Regular exercise can reduce the risk of cardiovascular disease by up to a third, with aerobic activity, like a brisk walk, remaining particularly effective at lowering blood pressure. This research linking combined exercise and high-intensity interval training (HIIT) to significant reductions in blood pressure over 24 hours is encouraging and reinforces the important role physical activity plays in managing high blood pressure.

“While these findings are promising, more research is needed to better understand how different types of exercise compare. It is recommended that you do at least 150 minutes of moderate-intensity activity each week, and the most important thing is finding an activity you enjoy and can stick to.”

Juliet Bouverie, chief executive of the Stroke Association, said: “High blood pressure contributes to around 50% of strokes, but it can be controlled. Whilst we’ve known for some time the benefits of exercise in reducing the risk of primary and secondary strokes, we welcome this research showing the important role exercise plays in lowering high blood pressure.”

When does blood pressure become ‘high’ and what are the risks?

Blood pressure is considered high when it measures at levels of 140/90 or higher when checked by a healthcare professional. If a person’s blood pressure is too high, it puts extra strain on their blood vessels, heart and other organs, including the brain, kidneys and eyes.

If it is not treated, it can increase the risk of conditions including heart disease, heart attacks, strokes, heart failure, kidney disease and vascular dementia. Lowering blood pressure even a small amount can help reduce the risk of these conditions.

Ms Giblin added: “High blood pressure affects one in three adults in the UK, but many people don’t know they have it as it often has no symptoms. Checking your blood pressure regularly and staying active are key to reducing your risk.”

For more advice and support, go to the NHS website.