The 3 Simple Hand Exercises That Can Help Prevent Silent Killer

WE all know that exercise is good for us.

But there’s evidence that making sure your hands get exercise can help prevent deadly diseases.

Practicing hand grip exercises has been found to reduce the risk of developing a silent killer disease

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Practicing hand grip exercises has been found to reduce the risk of developing a silent killer diseasePhoto credit: Getty

A study published in Journal of the American Geriatrics Society found that isometric exercises can help lower your blood pressure.

High blood pressure can put strain on your heart and lead to heart attacks and strokes.

The risk of high blood pressure is greater if you are over 65 years old, are overweight, rarely exercise, and have a family history of high blood pressure.

You can take steps to lower your blood pressure by losing weight, which is helped by increased exercise and a healthy diet.

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Another step you can take is hand exercises.

The experts said that participating in hand exercises in bouts of 20 minutes three times a week led to a drop in blood pressure.

“The results are very significant reductions, comparable to those achieved with a single pharmacological agent, and significantly more than the approximately 3 mm Hg reduction that results from regular dynamic or resistance training,” they added.

Here are the three exercises you need to know that can help

1. Grab it

First you need to grab some sort of hand gripper to do the exercise with.

Rest for two minutes, then switch to the other hand, doing two sets with each hand.

There are some inexpensive gadgets on the market that can help with this hand gripper and stress balls that you can use while watching TV.

2. Use what you have

There are items you have lying around at home that could help with your grip strength.

Get a bathroom scale, a timer, and a pull-up bar—or something similar that will support your weight:

  1. Place the scale under the bar and set your timer for five seconds.
  2. Before placing your hands on the pull-up bar, step on the scale and verify that the reading is correct.
  3. Without bending your elbows, wrists, or knees, squeeze your hands around the bar and lift as much of the scale as possible using only your hands.
  4. Have a friend write down the new reading on the scale, which will be less than your body weight.
  5. To calculate your grip strength, simply subtract your weight when gripping the bar from your current weight.

Record this result and continue to track your grip strength over time using the same method.

This will help you see improvements after practicing strengthening exercises.

What causes high blood pressure and how can you lower it?

The risk of high blood pressure is greater if you are over 65 years old, are overweight, rarely exercise, and have a family history of high blood pressure.

You can take steps to lower your blood pressure by losing weight, which is helped by increased exercise and a healthy diet.

Doctors also recommend reducing alcohol consumption and quitting smoking.

Reducing sodium in your diet is also a good step in lowering blood pressure. Therefore, be sure to read labels on foods and avoid eating processed meats and canned vegetables whenever possible.

If you cannot reduce it through natural methods, your doctor can then prescribe medication for you.

3. Rubber bands

You can also buy thick rubber bands online that strengthen the muscles in your fingers, wrists and forearms – without leaving the sofa.

Place the band over the fingertips of one hand and bring your fingertips together.

Then stretch them as far apart from each other as possible, which will tighten the band. Repeat.

What is a normal blood pressure reading?

The above exercises will help, but it’s also important that you understand what a normal blood pressure reading is.

The ideal blood pressure should be below 120 and above 80 (120/80) and most adults in the UK have blood pressure in the range of 120 above 80 (120/80) to 140 above 90 (140/90).

The higher number is the systolic pressure, which is the force with which your heart pumps blood throughout your body.

The bottom number is the diastolic pressure, the resistance to blood flow in the blood vessels.

You can request a blood pressure reading from your local GP as it hardly takes any time, just a few minutes.

Blood pressure is measured with an instrument called a sphygmomanometer.

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A cuff is placed around the arm and inflated with a pump until circulation stops.

A small valve then slowly deflates the cuff, allowing the doctor to measure your blood pressure.

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https://www.thesun.ie/health/8533124/simple-hand-exercises-help-prevent-silent-killer/ The 3 Simple Hand Exercises That Can Help Prevent Silent Killer

Fry Electronics Team

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