Lower Blood Pressure in 5 Minutes (2 Proven Approaches!)
Вставка
- Опубліковано 7 чер 2024
- Hypertension impacts over 1,000,000,000 people worldwide and according to recent reviews less than 1 in 5 have it well controlled.
As a result, a tremendous amount of research is constantly being conducted into ways to lower blood pressure effectively. As most people know, there are a number of different approaches that can often be useful in lowering blood pressure including dietary alterations, maintaining a healthy weight, and getting regular exercise.Finally, if lifestyle changes alone are not enough medication may also be necessary but may be unavailable or ineffective in many cases.
Are there other options available? The answer is yes!
Today, we're going to share two proven approaches to lowering blood pressure at home. These can be remarkably effective and may be essential tools for people that are at higher risk in heart attacks, cardiovascular disease, kidney disease, and stroke due to hypertension.
We hope you find this useful!
Video Highlights:
-- Hypertension
-- Utilizing Isometric Handgrip Training
-- Inspiratory Muscle Training
Tennis Elbow Relief Series:
- Tennis Elbow Pain Relief (Key Brain-Based Strategies!) • Tennis Elbow Pain Reli...
- Tennis Elbow Pain Relief (Skin Mobility Matters!) • Tennis Elbow Pain Reli...
Carpal Tunnel Relief Series:
-- Carpal Tunnel Relief (3 Vital Neck Exercises): • Carpal Tunnel Relief (...
-- Carpal Tunnel Pain Relief (5 Key Strategies & High Payoff Exercises!): • Carpal Tunnel Pain Rel...
-- Carpal Tunnel Relief (Critical Hand Exercises!): • Carpal Tunnel Relief (...
- Carpal Tunnel Syndrome Relief (Nerve Exercises Made Simple): • Carpal Tunnel Syndrome...
If you're interested in learning more about brain-based training follow this link to register for our FREE 8-hour online course Neurofundamentals and download our FREE e-book!
zhealtheducation.com/get-star...
Just did the breathing exercise in the waiting room for about five minutes before my blood check up where I’ve normally been getting 140s over 90s at the appointments. Today after the breathing technique right before the appt I was at 120s over 80. Thank you.
Wow that’s amazing
Liar
@@kritidev114 it's not unreasonable, but also remember the placebo thing is real. Thinking it works will reduce anxiety pretest.
@@blee5147what are u talking about
@@blee5147 ?
I used to have high blood pressure, now it is 110/65 what really helped was losing 65 pounds.
Yep. That's probably the most successful approach available. Nice work
What was it in the beginning? Did you take BP meds until you lost the weight
@@vicki7807 it's all fake convenience. If U view Bruce Lee movie junk.u will be almost guarantee to be beat up
Were u under medication before
@@veronicahndirangu3611 yes, on losartan potassium.
My BP has been super high with the top number reading as high as 183 and the low as high as 112. Did this breathing exercise just now and my BP is now 120/84!!!! I’m really amazing!
Really??
@@berhanu1631It does work. I have an app on my phone for these breathing exercises. Before blood pressure was 156/90 after 120/80.
Did you by the breathing devise or just do it naturally
This is awesome!! I am going to try the breathing technique 😊
Oh my gosh! I just took mine and it was 182/112. I’m trying not to let fear take over. I’m doing the breathing right now and hope it helps.
Took my blood pressure this morning and it was 130/83. I went for a 3 mile run and practiced the breathing exercise twice and the follow up blood pressure was 108/66. This was right on time as the second test was for a physical for a life insurance policy. Thank you for spreading great information.
Wow
Garlic and ground flax seed are great at lowering BP.
That’s great and time consuming run. Is it low on days you don’t run?
W😮w😮Kay @t Lisa’s working for somebody out here in the world for now I got diabetes OK diary😢😮K that’s what from me right now tho lol I’m just saying that for now you’re right I’m just trying not to be rude but you are not a bad man I know you have a good heart and I know you’re a great 👍 and I am very proud of that and you are the best person I know that you’re the best man I know that I know that and I am a good person to be with you as a friend and I know that you know who iam bu😢you have to watch out for the tracks in your path and not the people of your past that are trying to get away with that bag of rocks or the trash you have in the other hand 👌 is it) clearly’
130 ain’t bad though
Hi, I'm Gloria from Nigeria. I developed HBP after delivery and it has be over 140/90 or more for over a year now with medication.
I stumbled into your video when was trying to get at home solution to this problem and I've been practicing both exercises for about a month now. My BP is now 127/75 without medication.
I can't thank you enough. God bless you Sir!
I'm a Nigerian too😊
May I know ma'am how long it last 😅
Same got highblood after my pregnancy
Yes same here with me I av been battle with it since av gave birth I don't what I can do to lower it my baby is just 3month still 150/90
I am Ethiopian, really reduced?
I just tried the 2 seconds in deep breath, hold 2 secs then exhale. But my exhale was around 10 secs. My BP was 158/103 when I started, then it kept getting lower over the next 5 mins till it went to 127/91. Wow! I dont take meds and it hasnt been this low in years. Thank you sooo much!!!
Fantastic to hear. Great job!
Thank you!🙏
How long did the low blood pressure last? I don't mean to sound cynical but my guess would be if you waited 30 minutes and measured your blood pressure again it will have gone back to what it was.
You are right Michael, the low blood pressure didn't last very long. It is just comforting to know I can lower it through breathing.
@ZHealthPerformance I have a few questions, could you answer?
1.Will doing more than 2 times a day for longer than 5 minutes cause any harm?
2.will doing it longer produce a longer effect?
3.Can I be moving while doing this exercise? Would sitting down or lying down be better for better results? Why?
Eat well & exercise. Keep moving, cut down the sugar . Environment & keep away from people with a bad attitude. Make positive plans & don't over think a problem. Sing feel great & great for lungs .
And beet juice
But best of all: STOP LISTENING TO YOUR BS!
❤️❤️❤️🥰🥰🥰🥰🥰
@@machonsote918 That's your problem if your not open & honest with confidence to be yourself , but you can work on it
@@patriciaoreilly8907 Truth hurts, don't it?
My blood pressure was 180/84 just after the breathing exercise numbers went to 148/67 thank you so much 🙏🏽
Are you serious
Really?
I can believe this
@@berhanu1631
4-7-8 is a great breathing exercise I did it for 10 minutes and it lowered my blood pressure 20 points systolic and 10 points diastolic
Hand reflexology also seems to have some good effect on BP in the short term
Hello Doctor, I just wanted to thank you for helping me lower my blood pressure dramatically in just a few weeks of using the hand Dynamometer 3 times a week religiously. My blood pressure is constantly between 113/67/62 -
118/72/69 every morning. My readings use to range from 130/80/72 -135/82/80. The added benefit of increased hand strength is a bonus as well . Thank you so much Doctor your advice is greatly appreciated!
It worked! My BP was 150/99 after breathing exercise and a warm shower for 15 minutes my BP went down to 128/88. Thank you. I also ordered the Isometric Hand Grip and the Breathing trainer from Amazon.
I donate plasma on a regular basis twice a week but have had a high blood pressure reading for the last 3 trips, including my first attempt today. They gave me my usual 15 mins to relax etc before trying and sending me home if it was too high the second time. I couldn't understand because im pretty active, i drink lots of water, have a decent diet which has been great the last two months, ive never smoked or drunk alcohol in my life etc and am relaxed before donating. So I looked up videos to quickly lower blood pressure and thus one was at the top of the list.........I'm absolutely amazed and want to thank you for the success. Literally my blood pressure lowered within 10 mins and I'm now donating as i write this comment. Definitely have a new subscriber and supporter 🙏🏿
Keep up the amazing work 💯
Lol I'm sitting in the waiting room right now watching this cuz they sent me home yesterday. I have no idea why my heart rate spiked to 120 the past couple times but it's frustrating
@@ThatDudeWeirdit happens to me every time I donate blood to anyone volunteery
BP went from 120/85 to 107/73 in FIVE minutes! Watching this video I thought I'd try out the breathing technique. I downloaded an app that's a metronome, set it for 1 beat per second with 10 bars and set the timer for 5 minutes. My bp actually did go from 120/85 (which is low for me, it's been much worse just this week alone) to an amazing 107/73! Ive been tracking my bp for several weeks and have never had it be within normal range, I'm always either hypertension 1 or 2. So THANK YOU! I'm sold, I'll do this breathing exercise once an hour. Not sure my doc will believe it until he sees my bp progress for himself.
How are you doing now?
@@yuqiao2397 I practice breathing 2-4 times a day and I've kept my BP in a normal range. But I do take medication as well. I contribute my improvements mostly to breathing and a mild change in diet, like I completely quit coffee & soda, and I try to avoid processed foods. Thank you for asking!
118/59 wow!! I did both in tandem and got good results~ Y'all are a life saver!! 🎉
Thank you for this natural remedy for hypertension without medication. What I appreciate is you can do this and change your lifestyle to bring your blood pressure back down and get healthy:)
I appreciate your compassion in making this video to help save lives and give hope for changing your life!!
I have implemented both practices in my daily life and I am noticing a difference after a few days. THANK YOU😊😊
Just tried the breathing and my numbers went from 147/92 to 130/77. Fantastic and thank you. I also exercise 3-5 times per week.
I’m really appreciating these extra tips - and the fact that it’s based on actual scientific studies!! Just to add my own personal strategy: I have personally seen a significant drop in my blood pressure by exercising every day at least 10 minutes (I’ll do more on the weekend for one day - maybe 30 minutes- since I have more time on the weekend.) I would consider my routines to be moderate low impact exercise with a cardio component - some days I’ll just do toning/light weights. They are not strenuous. I do exercise segments from UA-cam and I particularly like 5 minute segments because I can do 2 back to back, or maybe split routines up (morning, midday, evening). And because the segments are so short and not intensive exercise, I’ll often say “I have time for one more” and do a total of more than 10 minutes in a day. But this is the key, it has to be EVERY day or nearly every day of the week. The change in blood pressure over time is remarkable if I do nothing else! When I stick to a relatively healthy diet (I’m not very strict diet wise, but I do try to watch my sodium intake) and also consume known blood pressure reducing foods/drinks (hibiscus tea, beet juice, coconut water, potassium rich foods), my blood pressure rocks! I mean, I can get it down to 117/120 over 70/80 - and this is from peaks that I had previously of 150/160 over 90’s (and higher if I was stressed). And I have never taken blood pressure medication up to this point (I’m 53).
Thank you!
@@ZHealthPerformance Hey! Can I do 2 mins on left, 2 mins on right, THEN rest for 4 minutes? Or does it require 4 mins of rest after EVERY set regardless of the side/hands?
so the rest of your life you have to constantly exercise? As soon as you stop it will be high again right?
@@mariadejonge3617For a healthy life I would suggest always working on exercising, breathing, good diet, stress reduction, etc. etc. Whatever works.
@@UAPbigfootandBOATDRINKS I do all of this but still my blood pressure is always around 150, I am vegetarian, I exercise, I do breathing and yoga, I take only 1/2 t salt
Insane the numbers you are saying this will lower by! I am definitely going to put this to the test.
This is an amazing video. My BP was 170/100 and after the breathing technique for 5 mins it dropped to 138/86!
How do you keep it that way naturally?
@@batman1169 Making a habit of breathing correctly, losing weight, consuming potassium regularly (4g daily)
Amazing, thank you for your incredible content!
Doing both of these together cuts out a lot of time within 5-8 minutes! Perfect! You could just do both each day.🎉
Mind blown. Thank you for sharing your wisdom!
Wow! That is fantastic. I’m ordering these devices today.
Just tried the breathing trick of 2 sec in, Holding for 2, and out for 6 sec. Measured 109/64. This is the lowest I've ever measured. Great relaxation technique for getting my BP down fast. Thanks
Nice work! Thank you for letting us know!
Your diastolic is still too high.
@@lynnevenables7193 64? That's not high.
@@lynnevenables7193 🤔🙃🤣
@@TheWolfWon I was actually replying to Devonne Jackson whose BP was 158/103, I’m not sure why it ended up on this thread.
This is great advice and literally life-saving information. I loaded a metronome app on my phone, did the first round of breathing, and my BP went from 145/76 to 125/69 in 5 minutes! Thank you Dr Cobb!
Will not just go back up shortly after?
@@barndog2145 No! If you follow it as instructed, it really manages it and stays low. For me, at least.
Which metronome app , can you tell me specificy. I also want to monitor
@@Shining_soul07 Smart Metronome
EXCELLENT VIDEO! Straight to the point. Clear. Poignant Markers to Reflect Deeper, depending on Patient-Specific status. Viable suggestions & alternatives. Thank you kindly sir. Blessings
Glad you enjoyed it. Thank you!
Thank you. Quite a lot of useful information in deed!
I'm so glad that I came across your video. Thank you so much.
This is a really helpful video-- thank you so much for providing these strategies!
Great advice I went from 170\110 to 136\83 thanks
Sir, this just literally saved my life. Thank you so much!
Great to hear!
@@ZHealthPerformance
Ive lost from obese to about 20 lbs overweight BMI 29. I have genetic hbp- on meds since my 20s! Even when I weighed 128 pounds (totally normal for my height). Also tons of stress. Ive had problems with that no matter what.
In my 50s now and when I go to the doctor instead of the 117/78 or so which is been about normal for me for quite a while on lisinopril and atenolol.
Recently, the first time they take it at the doctor the diastolic has been going up in the 80s and even 92 and 94.
Any specific thoughts on this situation? My doctor is not too worried about it but as a high anxiety individual I am. She says she thinks it’s the white coat syndrome but why has it just come up now?
If they wait and take it again it’s back down to normal after I’ve been there for a while talking to the doctor.
I know you are busy. Sorry to ask, but you make more sense than most of what I’ve read/heard. Thank you!!!
Thank you. I am going to start this as my BP just started getting higher at 65 yo.
We hope this is very helpful for you!
I read somewhere that the hand grip exercise contracts and expands the blood vessels and eventually makes the blood flow better.
Thank you so much, I have been searching That I can do to get me off of blood pressure medicine!! I am going to do this
I have just tried the breathing method you described for 5 minutes. I wasn't fully convinced as i had tried breathing before .. after returning from a walk for 50 minutes, BP was 143/93. Took again after the breathing and I was astonished: 117/75. Thanks again.
You are so right! I have HBP/Kidney disease. I have said for years deep breathing is exercise. I've seen it lower BP. So does meditation. I meditate when I take my BP and it goes down. I was an asthmatic as a child so I have breathing problems and probably sleep apnea which is a killer we know. When I eat salt it goes up, of course.
Thank you. Brilliant information.
Two weeks ago I bought the same breather device, my BP was 180/85, only breathed 10 times and BP returned to normal 120/70. It’s really works.
How long did it stay there?
Glad you saw a good response!
What did you buy? Have a link? Thanks
@@randypond7499 That's the main question.
@@randypond7499 exactly I can't see this working unless you're doing it every 20 minutes
Excellent, and helpful. Thank you for sharing. God bless you
Just bought a handexer exercise I’ll do it for 6 weeks and comment back on what happened to my blood pressure.
Thank you for the information I really appreciate it! I we'll work on the breathing technique as well as try to find that breathing apparatus. Thank you again!
Very interesting. Worth trying. Thank you.
Thanks! I need that now
Really appreciate the tips!
Great video! Glad I stumbled upon it. Got a new sub!
Awesome, thank you!
Thank you. That's really useful.
Very helpful information I am going to try, Thanks
Hope it's very helpful for you.
Thanks I practice deep breathing with long exhalation, meditation, all other healthy lifestyle like sleep, good organic food , intermittent fasting, OMAD or 2 meals , recycling to keep flexible metabolism, this control my high systolic blood pressure without any medication. This normal blood pressure continue till a new trigger. It is much quicker than drugs. Keep healthy keep learning god blessings.
Thank you very much and great work on taking care of yourself!
Definitely makes a huge difference!
Thank you for sharing ❤
Oh my gosh I’m on my knees with gratitude❣️🙏🏻
For 1 week my BP has skyrocketed to 215 when normally I was 135. No known cause. I’ve got it down to 165 - but I don’t feel well. I pulled my car over and did the breathing exercises- I’m starting to feel better. I will do both of these while working with my doc and continuing to lose weight. Thank you sooooo much for posting this video.
Same here with my bp in the 200's/100's lately. Went to the hospital twice in a week but all my labs, ekg, chest xray were fine. Of course they pushed pills. I have an appointment with a naturopathic Dr. monday & a follow up on the 20th. I will be requesting blood work for vitamin & mineral deficiencies because hospitals don't include those for some reason. I've been taking the meds but hate how they make me feel. I've developed a cough, constipation & more fatigue than before in 4 days of taking them. I'll admit this is years of bad eating habits catching up to me so i'm working on my diet & exercise in the meantime. I take 1200 mg beetroot supplement an hour before the pills now & the lowest i've gotten to is 133/94 before bed. This will not be my life 🙏🏽
I just did the breathing exercise for the first time, and I began to feel a little light-headed, which is an indication of a drop in BP.
Ok... same happened to me and I got scared. Glad I read this😅
Whoa..... i never knew. Thanks!!!
Any chance of getting the link to the meta- reviews? Thank you taking the time to put this together, great info!
Sure thing! Here's one of the best current ones: www.ncbi.nlm.nih.gov/pmc/articles/PMC9474275/
Thank you for sharing.
Hope you found it helpful. Thank you!
WOW! Absolutely works! Thank you. Simple breaking exercises! Going to definitely order the isometric hand grip, and the breathing trainer. 8-23-2023 👍
How is it working
Thanks for the information. It gives me hope.
Best of luck!
i use isometric grips two time a day in about 3 weeks my blood pressure dropped about 14 top and 10 bottom it works
I’m excited to try it
Thank you for this information.
Our pleasure!
Wow just Wow....BP....been averaging 170 over 110....spiking up to 204 over 140 (hospital ER)....tried several BP meds...no real help and almost killed me....Kidneys starting down etc....this dropped 20 and 10 off the first time I blew into it..(just like you said)..also have the hand exerciser...ps..a little disappointed that at 64 my grip wasnt as much as yours..))
Very good technique to practice breathing exercise. I do appreciate
Thank you for sharing Doctor this is very helpful and very informative I do appreciate this very much 👍🏽🥰
Thank you its been really scary with blood pressure raised so high at random from panic attacks im doing the grip strength thing now...appreciate you for letting me kno god bless
We hope it's very helpful for you. Best of luck!
Since there are many factors in high blood pressure, I wondered does this work for both physical and mental/emotional causes?
it works- Thank you so much
Wonderful!!!
I measured 169/91 but after the exercise in 5 minutes . I measured 131/81
Excellent holistic approach. I've already got a couple of clients in mind that this would be very beneficial for. Thanks!
Glad it was helpful!
Very informative video. FYI in Europe Blood Pressure (BP) readings are Not taken in medical settings because they know that BP will increase with travel and all it takes to get to the medical facility. Instead, patients are encouraged to take their own BP readings at home after relaxing for some time. The result in your true BP at rest. In the USA, BP readings are takin in the doctors office or hospitals and are artificially high resulting in patients getting subscribed BP medication needlessly. But the Pharmaceuticals love and profit from it. I will try the breathing method at home and when I go to see my doctor. Thanks again for the video.
This is true it’s called the white coat syndrome. When I go to the doctor they let me sit for 15 minutes before taking my bp reading.
My gp has always had a quiet wait and if high, a follow up towards the end of the appointment- we started talking bp more seriously when it stayed higher throughout instead of coming down as the appointment wrapped up.
Deep breathing excercises (I do the 7-4-8 method .. inhale for 7 secs, hold for 4, exhale for 8) work great for my systolic bp, drops almost by 20 points..slower for diastolic pressure, about 7,8 point drop.
I do 6 or so repetitions..works immediately.
His prologue shot my BP up.
Blessings amazing , thank you 🎉❤
Thanks for this information
So nice of you. Thanks!
It does work thank you for this video.
Hello Doc again. I found one in Amazon. Thanks
Is there any value in doing the isometric hand grip exercise more than 3x / week? Can it be done daily? Thank you for this video.
Thank you for your time & sharing this information..God Bless 🙏🩺
Thank you for this video. I do not like taking medication for BP.. . I have tried other methods. Breathing exercise is good. But the hand exercise that you showed seems okay. Thanks for the lesson. God bless.
Thanks, recap isometric hand grip for 2 minutes,repeat 4 times , 2 on left and 2 on right,3 times a week 2. Breathing excersises with longer exhalation which stimulate parasympathetic ( rest and digest).
Perfect
I just want to say I strongly believe the slow exhale works. Since doing the slow exhales, the last blood pressure readings were at normal range. I mean, this is much better than taking blood pressure medication!
Im going to try this !
Fantastic! We hope you find it helpful
This is incredible information. My loving Dad always used a handheld exerciser. As for breathing good yogas have talked about this kind of thing for years, i.e. breathing exercises
Thanks for sharing!!
I was also told that before taking blood pressure, to have an empty bladder, sit back in the chair, put feet flat on the ground, relax, then have the blood pressure taken. This works for me, particularly at the docs as it helps my white coat syndrome.
I found out that in Europe, they don’t take your BP at the doctor’s office. Most people have anxiety and apprehension at a doctor’s office which increases your BP. Make sense that the US takes it in the doctor’s office. Easy way to push meds.
Hi Thankyou so much for providing this as you said life saving info.
I’m new to the high blood pressure family unfortunately.
Chronic stress head.
Just ordered the hand grip and the breather.
I already do the 4,7,8 breathing technique daily. Which helps relax my mind and body. Just wondering if I can keep the 478 technique or if I need to add the 2,2,6 you suggested? Are they essentially the same thing with the same desired outcome focusing on the exhalation?
Thanks again.
❤❤❤❤ worked instantaneously
Doing those breathing exercises raised mine by 40 points!
I just got a fright - it felt like I had high blood pressure - tested and sure enough 178/95 - checked again 176 / 102 - it’s never been that high.
I watched your video straight away and did both lots of exercises
Gripping brought it down to 8:03 160 / 90.
Breathing down to 149 /82-
I will definitely start these again. I used to do them. Thank you
How you getting on ?
Wow, just found this online and ordered it. Can't wait for it to arrive. Doc wants me on meds - I'm 67yo and BP was about 135 or 140 (forget lower figure) and I'm doing all I can to avoid cos he told me that once started they're for life. Will post results after a few days. Thanks heaps ,👍
I know bp meds are not for life. Doctors just want you to get on that medication and keep you on it. My mom has heart disease and high bp. Once she changed her diet to eating only a whole foods plant based diet, along with avoiding oils, and sugar, she not only lost all of her excess weight, she no longer needed blood pressure medication. This also helped drop her cholesterol numbers more than her statin. This all happened within two months of changing her diet.
@@maryl8132 good to know thanks - it's highly immoral for specialists to recommend meds you don't need, especially if they're benefitting financially from it
Thanks for the great info 🙂. Quick question... Roughly long would it take to see an actual drop in the BP? Can one incorporate box breathing?
Sounds good i will try it
Just did this for 10 minutes & bp went down from 155/90 to 120/86
Did what? The breathing or hand exercises? I read also blow into ✊ fist to make that resistance adjust as needed. So happy for you. 😊
Held my breath for 2 minutes, passed out. Blood pressure was quite low. Now I will try holding weights 2 seconds, 2 seconds then 6 seconds! Thanks!
What😂
Lifelong high B.P.Did manual labor most of my life.Ate a vegan diet for 6 years and never lowered my B.P. one notch.B.P. got up to 180/90.Started eating a carnivore diet, 6 weeks in got the lowest B.P. reading I ever had,130/78.Now several months eating carnivore and my B.P. is consistently normal for my age,66.Im in the 115-125 over mid to high 70s.
Fantastic to hear. Sometimes it takes a lot of experimentation and being willing to try different approaches.
Weird how you lowered blood pressure through a carnivore diet. I thought meat causes high blood pressure and high cholesterol?
I’m a meat eater but hypertension 2. I tried the raw vegan diet for 2 weeks and my blood pressure went from 155/99 to 108/72
Every BODY is different!!!
It depends, people think eating vegan/vegetarian is ultra healthy but all it means that you don't eat meat. Many vegan food contains high salt, high sugar, high carbs etc. I guess it is how you prepare what you eat.
Thank you so much for this!
Glad it was helpful!
I am going to try it //
sounds good
Best of luck
Fascinating but hard to take it all in just by listening to it. Have you a transcription available?
My father got a blood pressure monitor in the 1970’s so he could do his blood pressure at home. It was amazing!
At the doctors office my blood pressure could be 180/85. At home I could get a 95/ 65.
Looks like doctors' offices cause high blood pressure; best to stay away from them. 😃
Thank you for your content. I am currently on a health path tying to reduce BP without medication. I was interested in your methods. I have tried breathing before but for me has only shown temporary change. My pulse rate is fabulous as a result but BP is like a yo yo sometimes great, sometimes around 150/90. Is my body trying to resist change after a few decades of sedentary lifestyle?
Wow thank you so much for this life changing valuable information. The only question is whether we could do the handgrip exercise daily instead of 3 times a day?