Stretching vs Walking for High Blood Pressure

Overseen By John Ko, M.Sc.

Age: 18+

Sex: Any

Trial Phase: Academic

Sponsor: University of Saskatchewan

Disqualifiers: Smoking, Pregnancy, High physical activity, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: Unknown

Duration: 6 months

96 Participants Needed

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial aims to determine whether stretching is more effective than walking in lowering high blood pressure, a significant risk factor for heart problems. Participants will either stretch or walk five days a week for six months to assess which activity better reduces blood pressure. The study could inform recommendations for the best exercise to lower blood pressure and reduce heart disease risk. Individuals with high blood pressure who can walk for 30 minutes and are not currently in an exercise program like yoga or running may be suitable for this trial. As an unphased trial, participants will contribute to valuable research that may enhance exercise recommendations for heart health.

Will I have to stop taking my current medications?

The trial does not require you to stop taking your current blood pressure medication as long as your dose has been stable for 6 months and your target blood pressure has not been achieved.

Is there any evidence suggesting that this trial's treatments are likely to be safe?

Research shows that both stretching and walking exercises can safely and effectively manage high blood pressure. Studies have found that an eight-week stretching program can lower blood pressure in at-risk individuals, indicating its safety and benefits without major side effects.

Walking, especially brisk walking, is often recommended to help lower blood pressure. This exercise improves heart health by increasing heart rate. Research has shown that walking can reduce the risk of high blood pressure and is generally safe for most people.

Neither stretching nor walking has been linked to serious side effects in available research. Both are non-drug options for managing blood pressure, making them accessible and low-risk for most individuals. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about the trial comparing stretching and walking exercises for managing high blood pressure because these approaches offer non-pharmaceutical alternatives to traditional medications. Unlike standard treatments like ACE inhibitors or beta-blockers that often come with side effects, stretching and walking are natural, accessible, and can be easily integrated into daily life. These exercises not only target blood pressure but also contribute to overall physical well-being and stress reduction. By exploring these methods, researchers hope to uncover simple, effective lifestyle changes that can help people manage their blood pressure in a more holistic way.

What evidence suggests that this trial's treatments could be effective for high blood pressure?

This trial will compare the effects of stretching and walking on high blood pressure. Research has shown that both activities can help lower blood pressure. An 8-week stretching program proved even more effective than brisk walking for reducing blood pressure in individuals with slightly high or early-stage high blood pressure. Stretching also significantly lowered heart rate and diastolic pressure. Meanwhile, brisk walking, which participants in this trial may also engage in, can significantly lower blood pressure in those with high blood pressure, often reducing systolic pressure by 5 to 7 points. Walking and other aerobic exercises can also lower diastolic pressure by about 4 to 6 points. Overall, both types of exercise have shown promise in managing high blood pressure. ^{1 2 6 7 8}

Who Is on the Research Team?

Philip Chilibeck, Ph.D.

Principal Investigator

University of Saskatchewan

Are You a Good Fit for This Trial?

This trial is for adults with high blood pressure who can walk unaided and safely perform exercises. They should have a systolic BP of 130-159 mmHg or diastolic BP of 85-99 mmHg, not be on unstable blood pressure meds, non-smokers, not already active in moderate to vigorous exercise for 150 minutes weekly or involved in flexibility programs.

Inclusion Criteria

Can safely perform exercises as determined by the Get Active Questionnaire

Your blood pressure is between 130/85 and 159/99.

I can walk by myself for 30 minutes without help.

Exclusion Criteria

You smoke cigarettes.

I've been on the same blood pressure medication for 6 months, but my blood pressure is still high.

Pregnant or lactating or planning to become pregnant during the study

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Treatment

Participants engage in either a supervised stretching or walking program five days per week

6 months

Regular visits for supervision and assessment

Follow-up

Participants are monitored for changes in blood pressure and vascular function post-intervention

3 months

Assessments pre- and post-intervention and three months later

What Are the Treatments Tested in This Trial?

Interventions

• Stretching exercise
• Walking exercise

Trial Overview The study compares the effects of stretching versus walking exercises on lowering blood pressure over six months. Participants will engage in either a supervised stretching or walking program five days per week to see if stretching offers better outcomes than traditional brisk walking.

How Is the Trial Designed?

Group I: Walking Experimental Treatment 1 Intervention

Walking

Group II: Stretching Experimental Treatment 1 Intervention

Stretching

Who Is Running the Clinical Trial?

University of Saskatchewan

Lead Sponsor

Trials

261

Recruited

156,000+

Canadian Institutes of Health Research (CIHR)

Collaborator

Trials

1,417

Recruited

26,550,000+

Published Research Related to This Trial

A six-month daily stretching program for hypertensive patients showed high compliance (over 90%) and significant improvement in flexibility, indicating that stretching is an easy and sustainable exercise for this population.

Despite the high compliance and improvements in flexibility, the study did not find significant positive effects on blood pressure or arteriosclerosis indices, suggesting that while stretching is beneficial for flexibility, its impact on hypertension may be limited.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Compliance of Static Stretching and the Effect on Blood Pressure and Arteriosclerosis Index in Hypertensive Patients. Yamada, E., Sakai, S., Uchiyama, M., et al.[2023]

In a study involving 40 participants with high-normal blood pressure or stage 1 hypertension, an 8-week stretching program was found to be more effective than brisk walking in reducing blood pressure levels.

The stretching program led to significant reductions in both systolic and diastolic blood pressure measurements, indicating it may be a beneficial alternative exercise for managing hypertension.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Stretching is Superior to Brisk Walking for Reducing Blood Pressure in People With High-Normal Blood Pressure or Stage I Hypertension. Ko, J., Deprez, D., Shaw, K., et al.[2023]

A clinical trial found that stretching exercises are more effective than brisk walking for lowering blood pressure in individuals with high-normal blood pressure or stage I hypertension.

The study highlights the importance of exercise type in managing blood pressure, suggesting that stretching could be a beneficial alternative for those looking to improve their cardiovascular health.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Erratum: Ko et al. (2021). [2023]

Static stretching combined with nonvibration foam rolling (SS + FR) is suggested as a better warm-up protocol for older women with prehypertension, as it helps maintain blood pressure levels compared to other warm-up methods.

While static stretching with vibration foam rolling (SS + VFR) improved shoulder flexibility, aerobic endurance, and arm strength, it negatively affected balance, indicating a trade-off in performance outcomes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Acute Effects of Static Stretching Combined with Vibration and Nonvibration Foam Rolling on the Cardiovascular Responses and Functional Fitness of Older Women with Prehypertension. Chen, CH., Hsu, CH., Chu, LP., et al.[2022]

A study involving 48 healthy sedentary participants showed that combining walking with isometric handgrip exercise for 6 weeks significantly reduced resting blood pressure more than either exercise alone or a control group.

The simultaneous training (walking and handgrip) resulted in greater reductions in systolic, diastolic, and mean arterial blood pressure, suggesting that this combined approach may enhance cardiovascular benefits compared to traditional training methods.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Reductions in Resting Blood Pressure in Young Adults When Isometric Exercise Is Performed Whilst Walking. Baross, AW., Hodgson, DA., Padfield, SL., et al.[2020]

A 12-week study involving hypertensive postmenopausal women showed that both yoga and stretching classes significantly improved diastolic blood pressure and flow-mediated dilation, which are important indicators of cardiovascular health.

Incorporating respiratory techniques into yoga or stretching further enhanced these benefits, leading to greater reductions in resting heart rate and improvements in oxidative stress markers, suggesting a more effective approach to managing hypertension in this population.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Additional Improvement of Respiratory Technique on Vascular Function in Hypertensive Postmenopausal Women Following Yoga or Stretching Video Classes: The YOGINI Study. Fetter, C., Marques, JR., de Souza, LA., et al.[2020]

In a study of 32 mild hypertensive men who walked an average of 13,510 steps per day for 12 weeks, significant reductions in blood pressure were observed, lowering systolic blood pressure from 149.3 to 139.1 mmHg and diastolic from 98.5 to 90.1 mmHg.

Walking 10,000 steps or more daily also decreased sympathetic nerve activity and improved exercise capacity, as indicated by a significant increase in maximal oxygen intake (VO2max) from 26.1 to 29.5 ml/kg/min, demonstrating the cardiovascular benefits of regular walking in hypertensive patients.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Walking 10,000 steps/day or more reduces blood pressure and sympathetic nerve activity in mild essential hypertension. Iwane, M., Arita, M., Tomimoto, S., et al.[2022]

A 14-week study involving 141 physically inactive women aged 60-70 showed that multicomponent training combined with flexibility training significantly reduced both systolic and diastolic blood pressure compared to control groups.

Improvements in body alignment and flexibility were observed alongside the blood pressure reductions, indicating that these training methods can positively influence overall physical health in older women.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Fourteen weeks of multicomponent training associated with flexibility training modifies postural alignment, joint range of motion and modulates blood pressure in physically inactive older women: a randomized clinical trial. Sobrinho, ACS., Benjamim, CJR., Luciano de Almeida, M., et al.[2023]

In a study of 119 senior athletes, different stretching techniques (PNF, SLR, and SR) resulted in small to moderate increases in heart rate and blood pressure during stretching, but these levels returned to baseline within 2 minutes after stretching.

The passive straight-leg raise (SLR) caused smaller increases in blood pressure compared to PNF and SR, while PNF resulted in lower heart rate responses than SR, indicating that stretching is generally safe and does not pose significant cardiovascular risks for senior athletes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Acute Hemodynamic Responses to Three Types of Hamstrings Stretching in Senior Athletes. Feland, B., Hopkins, AC., Behm, DG.[2022]

Citations

1. pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov/33338988/

Stretching is Superior to Brisk Walking for Reducing Blood ... An 8-week stretching program was superior to brisk walking for reducing blood pressure in individuals with high-normal blood pressure or stage 1 hypertension.

2. mdpi.com mdpi.com/1660-4601/17/16/5643

The Efficacy of Stretching Exercises on Arterial Stiffness in ... Stretching exercises significantly decreased HR and diastolic blood pressure (DBP) compared with the control (MD: −0.95 beats/min, 95% CI: −1.67 to −0.23 beats ...

3. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC9149945/

Compliance of Static Stretching and the Effect on Blood ... An eight-week stretching program has shown to be effective in lowering blood pressure among patients with high-normal blood pressure and ...

4. sciencedirect.com sciencedirect.com/science/article/pii/S2095254625000468

Practical recommendations on stretching exercise Stretching may produce small effects on chronic strength gains and muscle hypertrophy but requires high doses and is much less effective than resistance ...

5. cdnsciencepub.com cdnsciencepub.com/doi/10.1139/apnm-2024-0439

Stretching, isometrics, and aerobic exercise for decreasing ... The most important findings from this study were that aerobic and stretching exercise were effective for reducing post-exercise systolic blood pressure (Table 1) ...

6. nature.com nature.com/articles/s41598-019-52055-2

Acute effects of different static stretching exercises orders ... A single session of exercise reduces blood pressure reactivity to stress: a systematic review and meta-analysis. Article Open access 12 July ...

7. health.harvard.edu health.harvard.edu/heart-health/yoga-and-high-blood-pressure

Yoga and high blood pressure Yoga may help lower your blood pressure, especially if you practice often. A 2019 review and analysis of earlier data published in Mayo Clinic ...

8. mayoclinic.org mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206

A drug-free approach to lowering high blood pressure High blood pressure is called hypertension. The risk of hypertension goes up as you get older. But getting some exercise may lower the risk.