Exercises such as “wall sits” could be the best form of activity to help people reduce blood pressure, a new study suggests. Other physical activity including cardio, resistance training and HIIT workouts are also good for bringing down resting blood pressure levels, researchers found. But isometric exercises – those that involve engaging muscles without movement, such as wall sits and planks – provide the best results, they said. The study, published in the British Journal of Sports Medicine, saw researchers conduct analysis on previous studies looking at exercise and blood pressure. These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension Researchers Some 270 studies were included in the final analysis which contained data on almost 16,000 people. They examined the impact different exercises had on systolic blood pressure, which notes the force at which the heart pumps blood around the body; and diastolic blood pressure, the resistance to the blood flow in the blood vessels between heartbeats when blood is pumped around the heart. The researchers, led by academics at Canterbury Christ Church University in Kent, found that there were significant reductions in resting blood pressure following cardio (aerobic exercise); dynamic resistance training, such as squats, press-ups and weights; high intensity interval training (HIIT); and combined training and HIIT. But the largest reductions were seen after isometric exercise training. A secondary analysis on specific types of exercises found the most benefit was seen among those who performed “isometric wall squats” and among runners. The academics said that current exercise recommendations for the prevention and treatment of high blood pressure are based on “older data” and suggest that it may be time to review the current guidelines. “Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure,” they wrote. “Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure. “These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension.” For the average adult high blood pressure is considered to be from 140/90mmHg. When a person’s blood pressure is too high it puts extra strain on blood vessels, heart and other organs, such as the brain, kidneys and eyes. Persistent high blood pressure can lead to a number of serious health problems including heart attacks, strokes and vascular dementia. While there are medications which can help, people can make a number of life-style changes to help bring their blood pressure down including regular exercise, losing weight, cutting back on caffeine, alcohol and salt. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Wall sits and planks the best exercises for lowering blood pressure, study suggests Everything you need to know about using a defibrillator What you need to know about the massive LVMH deal with the Paris Olympics

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The remains of 2,000-year-old Roman walls have been discovered by archaeologist in Switzerland in the foothills of the Alps. During the excavation of a gravel pit in Cham in the canton, or state, of Aug in central Switzerland, the walls, which once protected a Roman building complex, were found. Other pieces have also been unearthed by archaeologists, include a plaster wall, iron nails, and gold fragments. As well as items such as bowls, millstones for grinding, glassware, and crockery and ceramic jugs known as amphorae. In a statement form the Office for the Preservation of Monuments and Archeology, the findings were labelled an "archaeological sensation" for the region and could shed light on Roman activity in central Switzerland. Gishan Schaeren, head of the Department of Prehistory and Protohistoric Archaeology said in the statement: "Roman buildings of similar dimensions were last excavated in Cham-Heiligkreuz almost 100 years ago. We were also amazed that the top bricks were even visible above ground." The walls extend over an area of at least 5,300 square feet (500 square metres). Although it's unclear how Romans used the site, including whether it was a "villa with a view or a temple building," said professor of archaeology of the Roman provinces at the University of Bern Christa Ebnöther. The team said that findings of Roman tableware known as terra sigillata - which means "sealed earth" in Latin - were found, suggesting elite people were at the site. The amphorae, which typically held liquids such as wine, olive oil and fish sauce, are evidence that Romans in the region traded with those in the Mediterranean. Archaeologists also found several copper and bronze coins, including a silver denarius minted by Julius Caesar from the first century B.C. The discovery of the Roman walls is not the first ancient find in the area. Previously, archaeologists had found remains of a middle Bronze Age settlement, burials from the late Bronze Age, and a number of coins form the era of the Celts. Sign up to our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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