Can Heat Therapy or Exercise Help Lower Blood Pressure?
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High blood pressure is a common health issue that increases the risk of heart disease and kidney problems. Many people try to manage it through lifestyle changes before using medication. Two methods often discussed are aerobic exercise and heat therapy. A recent clinical trial looked closely at both options to see if they truly lower blood pressure in adults with untreated hypertension.
What Was the Study About?
Researchers from the University of Oregon recruited 41 adults between 35 and 60 years old who had high blood pressure but were not on medication. These participants were randomly divided into two groups. One group did supervised aerobic exercise on a bike three to four times per week. The other group attended supervised hot water immersion sessions for the same frequency and duration. Both programs lasted about eight to ten weeks.
Before and after the program, the researchers measured blood pressure using 24‑hour monitors and in‑clinic checks. They also looked at other health markers like fitness levels, artery stiffness, and kidney function.
What Did the Study Find?
Surprisingly, neither heat therapy nor aerobic exercise lowered blood pressure in these adults after eight to ten weeks. The 24‑hour blood pressure readings stayed about the same, and in‑clinic measurements did not show meaningful changes either.
While blood pressure did not improve, people in the exercise group did show better fitness levels as their oxygen uptake increased. This improvement in fitness is important because it is linked to better heart health over time, even if blood pressure itself does not drop right away.
Why Might There Be No Change?
There are a few possible reasons why blood pressure did not improve. The length of the program might not have been long enough. Some studies suggest it can take longer than ten weeks to see significant changes. Another reason might be the intensity of the exercise. The program used moderate intensity, but higher intensity or interval training might create stronger results. For heat therapy, it is still an emerging area of research and the exact time and temperature needed for benefits are not fully known.
It is also possible that some people need more than one approach. Combining exercise or heat therapy with changes in diet, stress management, and sleep might be more effective than focusing on just one method.
What Does This Mean for You?
If you are hoping to lower your blood pressure naturally, this study shows that heat therapy alone might not be enough. Aerobic exercise is still recommended because it improves fitness and has many other health benefits, even if blood pressure does not change immediately. Remember that lifestyle changes often work best when combined. Eating a balanced diet low in salt, getting enough sleep, managing stress, and staying active can all work together over time.
Before starting any new program like heat therapy or a structured exercise plan, talk to your healthcare provider. They can help you choose the safest and most effective approach for your individual health needs.