Ort, take and on

Swim three imes a week

s we age, the idea of putting ore strain on our joints by king up exercise such as gging can feel daunting. But studies show regular wimming sessions are a great ternative for reducing blood ressure without causing ching limbs. A study in the American ournal of Cardiology found hat 43 men and women in heir 50s and 60s were able to educe their top blood pressure eading (called the systolic eading) from 131mmHg to 2mmHG within three months f taking up regular swimming essions that lasted 45 minutes time. Researcher Dr Hirofumi anaka, from the University of exas in Austin, said: Swimming is a very attractive rm of exercise and because it oes not involve bearing of ody weight, due to the uoyancy of water, it is friendly o knee and ankle joints.”

Climbing the stairs instead of taking the lift all the time is known to be a good cardio workout that also builds leg muscle strength. And it’s free.

A team of South Korean researchers looked at what happened to blood pressure readings in postmenopausal women who were told to use the stairs at work four days each week.

They were given a target of climbing 192 steps at least twice during the course of the working day. The results showed blood pressure readings tumbled, leg strength improved, the women lost weight and the risk of the disease osteoporosis also declined.

Practising yoga at least three times a week can work wonders for your heart by bringing blood pressure down to healthier levels.

One study of more than 3000 middle-aged, overweight men and women with high blood pressure, or close to it, found readings dropped by up to 11mmHg – comparable to the kind of falls seen with prescription medicines.

Doctors think the combination of gentle physical exercise, deep breathing and meditation relaxes the body’s blood vessel walls and improves blood flow.

Scientists said in a report on the study: “Yoga can be just as, or even more effective, than aerobic exercise to reduce blood pressure.

“But breathing techniques and mental relaxation are important.”

Taking buses or trains to and from work could be better for your heart than driving or even riding a bike.

A 2015 study from Japan found commuters who used public transport were 27 per cent less likely than motorists to have high blood pressure and 47 per cent less likely to be overweight.

But the benefits didn’t end there. When scientists compared them to people who walked or cycled to work, they found they were healthier.

One reason may be that public transport users often cover significant distances just to get to and from train stations or bus stops, so they may walk more than those who stroll straight to the office.

Researchers said: “People should consider taking public transportation instead of a car, as a part of daily exercise.”

Middle-aged football lovers looking for a reason to put their boots back on have a good excuse – it’s a great way to get your blood pressure down.

A team of British and Danish scientists studied a group of men aged between 33 and 54 who already had mild to moderate hypertension – or high blood pressure.

They attended two hourlong football sessions a week for three months and the results showed their blood pressure problems cleared up and their body mass index dropped to healthier levels.

NEXT MONDAY: