Physiotherapist shares specific exercise to combat high blood pressure

Physiotherapist Helen Alexander, a specialist in cardiac rehabilitation at St Bartholomew’s Hospital, shared what she believes is the most effective exercise types for those tackling and cardiac health issues. Ms Alexander recommended to the that strength and resistance training, typically associated with gym equipment and weights - though some exercises she suggests require no equipment and purely rely on body weight to work out muscles - can be of huge benefit.

Highlighting an NHS-backed exercise, she said: "Start with moving from sitting to standing out of a chair, then progress to doing squats or press-ups against the wall." The also recommends mini squats and calf raises, using the back of a chair for stability.

However, the physio cautioned: "Everyone should do some form of strength training, but if you have certain heart conditions, such as heart failure, or have recently had surgery you’ll have to gradually build up your strength – chat with your health specialist before starting."

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Her advice includes various ways to modify exercises to fit one's specific condition. She emphasised the importance of proper breathing during workouts aimed at lowering blood pressure, warning that holding your breath can spike your blood pressure.

She continued: "If you can’t breathe and talk normally while doing strength training, this suggests the load you’re lifting is too heavy." For recent heart surgery patients, she advised against lifting anything heavier than "a half-full kettle" and recommended keeping elbows close to the body to ease chest muscle strain.

Post-ICD surgery patients should not raise their arms above shoulder height on the implanted side for 6 weeks. For those with peripheral arterial disease (PAD), she suggested exercises targeting symptomatic muscles, stating: "Strengthening our muscles means that your arms and legs will work better and that will take the demand off your heart."

She advocated for strength training 2 to 3 times weekly, allowing a day's rest between sessions, and said: "Start with an exercise that you can repeat 10 to 12 times, with the last couple repetitions starting to feel a bit challenging. If you can, do two to three sets of these 10-12 repetitions."