Isometric Handgrip Exercises and Blood Pressure

Simple Hand Exercises: An Alternative Treatment for Hypertension

Nov 30, 2009 Alicia Richardson

Persons with "resistant" high blood pressure want alternative therapies; not more medication. Simple hand exercises offers another strategy against a chronic disorder.

According to Statistics Canada in 2008, 16.4% of Canadians aged 12 and older reported they have hypertension. Also 31% of men and women aged 55-64 have hypertension; while 50% of women and 45% of men aged 65 and older reported that they are hypertensives. There are about 5.7 million Canadians with hypertension. Approximately five million of those people are taking anti-hypertensive drugs.

The conventional treatment for high blood pressure or hypertension (HTN) is a regimen of prescription drugs and a low-sodium diet. Because hypertension gets worse with aging, some people are required to take additional blood-pressure lowering drugs or combinations of different antihypertensive drugs to bring about normotension.

Benefits of Isometric Hand Grip Exercises

Two studies conducted by researchers at MacMaster University's Kinesiology Department showed that performing isometric handgrip (IHG) movements three times a week for eight weeks leads to reduced blood pressure in persons on antihypertension pills. Isometric exercises involves tensing muscles against each other.

The investigations considered arterial flexibility and the function of blood vessels. In both trials, the positive effects of IHG were reflected in the subjects' significantly reduced blood pressure levels. In the first study, researchers examined if the capacity of arteries to stretch contributed to reduced resting blood pressure. After eight weeks of IHG training, carotid arterial flexibility and blood pressure improved significantly. Aerobic Flexibility Exercises Promotes Healthy Supple Arteries. Results of the second study reiterated earlier findings: IHG reduces blood pressure.

"Hypertension is associated with hardening of the arteries and development of cardiovascular disease," said Dr. MacDonald. After the eight-week IHG exercise program, the researchers noted blood pressure normalization and increased dilation of the subjects' arteries. Dilated blood vessels increases blood flow to the heart muscle, which reduces blood pressure.

What is High Blood Pressure or Hypertension, Systolic Blood Pressure, and Diastolic Blood Pressure

Blood pressure is the force applied against arterial walls. Hypertension (HTN) occurs when:

• the heart pumps out blood with excessive force
• the body's smaller blood vessels (arterioles) become narrowed so blood flow exerts more pressure on the blood vessel's walls or
• both.

Systolic blood pressure refers to the first and higher number in a blood pressure reading. It is the force that blood exerts on the artery walls as the heart contracts and ejects blood. A high systolic pressure indicates risks for brain, heart, kidney, circulatory complications, and death in middle-aged or elderly persons.

Diastolic blood pressure refers to the second and lower number in a blood pressure reading. It is the force created as the heart relaxes and blood flows into the heart. High diastolic pressure is a strong predictor of heart attack and stroke in young people.

For people who are 45 and older, a 10 mmHg rise represents an:

• 11% risk of stroke or "cerebrovascular accident" (CVA). A stroke occurs when blood flow to the brain is disrupted causing brain cell death or damage.Stroke and Related Disorders, Merck Manual 1997.
• 10% risk of cardiovascular disease and
• 16% death rate from all causes

Categories of Hypertension

High blood pressure can be attributed to many factors such as genetic inheritance, lifestyle elements, poor diet, physical inactivity, obesity, smoking, etc.. Hypertension is classified as follows:

1. Essential Hypertension or Idiopathic HTN. About 90% of people with HTN have essential hypertension. Cause: Unknown. Experts posit multiple causes such as heart and blood vessel changes.
2. Secondary Hypertension occurs when the cause of the disorder is known (kidney diseases, hormonal disorders, drugs, and other causes).
3. Isolated Systolic Hypertension indicates elevated systolic blood pressure levels (greater than 140 mmHg) and normal diastolic pressure . It suggests hardening of the arteries and is the most common type of HTN in persons over age 50.
4. Diastolic Hypertension occurs when diastolic pressure is elevated while systolic pressure remains normal. It is common in the 30- 50 age group.

Blood Pressure Ranges

Blood pressure is not a constant figure. It varies from person to person, and from moment to moment. The list below shows normal and high levels.

• Normal: Systolic (less than 120 mmHg) Diastolic (less than 80 mmHg)
• Prehypertension: Systolic (120 mmHg) Diastolic (80 -89 mmHg) *indicates risk for HTN
• Mild HTN Stage 1: Systolic(140 mm Hg) Diastolic (90-99 mmHg)
• Moderate HTN to Severe Stage 2: Systolic(160 mmHg) Diastolic (100 mmHg)

Blood pressure is a chronic but a treatable disorder. With appropriate treatment, it can be successfully controlled.

References:

MacDonald MJ et al. "Acute vascular responses to isometric handgrip exercises and effects of training in persons medicated for HTN" Am J Physiol Heart Circ 2006;291:H1797-H1802

MacDonald MJ et al. "Isometric handgrip training improves local flow mediation in medicated hypertensives"

Eur J App Physiol Nov. 2006;98(4):355-362

Millar PJ "The hypotensive effects of isometric handgrip training using an inexpensive spring handgrip training device" J Cardiopulmon Rehabil Prev 2008;28(3):203-207

"Fact Sheet on High Blood Pressure" High Blood Pressure Statistics Canada 2009/08/18

The copyright of the article Isometric Handgrip Exercises and Blood Pressure in General Medicine is owned by Alicia Richardson. Permission to republish Isometric Handgrip Exercises and Blood Pressure in print or online must be granted by the author in writing.

Electronic sphymomanomater measures blood pressure

An aneroid sphygmomanometer with an adult cuff

The Human Circulatory System