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Peripheral artery disease (PAD) may be the most
common serious disease you’ve never heard of. About 10% of Americans have it.[1]
PAD causes artery blockages in the legs. This can
lead to severe leg pain.
But even worse, having PAD means you have about a
50% chance of also having heart disease.
Doctors typically recommend that PAD patients
walk every day. This keeps blood circulating and helps prevent clots.
The problem is that walking is often painful for
people with PAD. When they walk, their legs cramp up. So PAD patients don’t do
the exercise they need to treat their condition and stop it from
progressing.
A new study may have
found a solution.
The research was
published in the British Journal of
Sports Medicine.[2]
The investigators
analyzed data from randomized controlled trials. All the studies looked at
resistance training’s (RT) effects on PAD.
RT is exercise that
strengthens muscles. It can be done with or without weights.
The research team found
that RT improved walking ability in PAD sufferers. And high-intensity
resistance training (HIRT) had the best results.
Dr. Belinda Parmenter was
the study’s lead author. She said HIRT “improved how far someone could walk
before pain kicked in.”
4 Exercises that Relieve Peripheral Artery Disease Pain
You don’t need
machines or weights to do resistance training. Bodyweight exercises are enough.
They build functional strength and have a low risk of injury.
The regimens
used in the study worked both the upper and lower body. Do these four exercises
for total body strength workout that will help you walk without pain:
For a high intensity
routine, shoot for 10 reps of each of these exercises, or as many as you can
manage. Rest no more than 90 seconds between each set. Do the entire routine
three times in a row for a complete workout. The study authors recommend at
least two sessions a week.
For detailed instructions on how to do each exercise, go here.
If you have PAD, it’s
important that you walk every day. To do it without pain, make resistance
training part of your exercise routine.
Editor’s Note: Independent
Healing readers recently discovered the best way to get fast results from
resistance exercise. To find out more, go here.
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[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2733014/
[2]https://www.institutefornaturalhealing.com/2019/07/one-fruit-can-save-you-from-a-heart-attack/
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