Studies have typically shown that aerobic or cardio exercises are best for lowering blood pressure.
According to recent research, engaging in a specific type of physical activity has been identified as an effective strategy for combating hypertension or high blood pressure. This finding has significant implications for individuals seeking to manage their blood pressure levels and maintain optimal cardiovascular health.
Recent findings from scientific research have shed light on the significant benefits of incorporating isometric exercises into your physical activity regimen, especially if you’re concerned about hypertension, commonly known as high blood pressure. Isometric exercises are a type that involves contracting your muscles while keeping your joints still, which can lead to noticeable improvements in blood pressure levels. By adding isometric exercises to your workout routine, you may be able to lower your risk of developing high blood pressure and improve your overall cardiovascular health, making it a worthwhile addition to your exercise routine.
A study published in the British Journal of Sports Medicine in July 2023 has found that isometric exercises, which involve muscle contraction without visible changes in length, are the most effective way to reduce blood pressure. The research suggests that exercises such as wall squats and planks, which engage muscles without movement, are particularly beneficial for blood pressure control. Isometric or static exercise facilitates body stability and prevents joint movement. It involves muscle contraction, where the joints involved don’t move without visibly changing length.
Isometric exercises can be performed using body weight or equipment such as resistance bands. You can do them with weights or without, just relying on the body’s own weight.
According to Dr. Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University’s School of Psychology and Life Sciences in England, isometric exercise training is the most effective mode of exercise when it comes to reducing both systolic and diastolic blood pressure. His findings were announced in a news release, shedding light on the importance of isometric exercise training in promoting heart health. The study emphasizes the potential for isometric exercise training to be a valuable tool in reducing blood pressure levels, which can result in improved overall cardiovascular health.
The results of this study present a comprehensive and evidence-based framework that can be utilized to support the creation of new exercise guidelines designed to prevent and treat arterial hypertension.
2 Best exercise for blood pressure
The current recommendations for exercising to manage blood pressure are focused on aerobic or cardio exercises like running or cycling. However, these guidelines are based on old research that does not consider newer exercise protocols such as high-intensity interval and isometric training. The authors suggest that these newer exercise protocols could also effectively manage blood pressure.
The team of researchers observed that the existing guidelines for exercise interventions were outdated and required a thorough review. Therefore, they conducted an extensive analysis of randomized controlled trials that examined the impact of exercise interventions on systolic and/or diastolic blood pressure. The study was conducted over a period extending from 1990 to February 2023, and the exercise interventions lasted for two or more weeks.
Systolic blood pressure measures maximum pressure in the arteries as the heart contracts and relaxes, whereas diastolic blood pressure is the arterial pressure when the heart rests between beats. According to the US Centers for Disease Control and Prevention, a healthy resting blood pressure reading is below 130 over 85 millimeters of mercury (mmHg). Pre-high blood pressure ranges from 130/85 mmHg to 139/89 mmHg, while high blood pressure is 140/90 mmHg or greater. The top numbers in these figures denote the systolic pressure, while the bottom numbers denote the diastolic pressure.
A recent meta-analysis reviewed 270 trials, which included 15,827 participants, to determine which exercise types were most effective in reducing blood pressure. The study compared high-intensity interval training (HIIT), isometric exercise, aerobic exercise, dynamic resistance training, and a combination of dynamic resistance training and aerobic exercise. The results showed that isometric exercise was the most effective in lowering blood pressure.
A recent news release presented the findings of a study that measured the effects of different types of exercise training on blood pressure reduction. The study found that the highest decrease in blood pressure occurred after isometric exercise training, with a reduction of 8.24/4 mmHg. Combined training was found to be the second most effective, with a reduction of 6.04/2.54 mmHg. Dynamic resistance training decreased 4.55/3.04 mmHg, while aerobic exercise led to a decrease of 4.49/2.53 mmHg. HIIT also resulted in a decrease in blood pressure, with a reduction of 4.08/2.50 mmHg. These results highlight the potential benefits of different types of exercise training in reducing blood pressure.
Performing wall squats, an isometric exercise, was found to be most effective for reducing systolic pressure. On the other hand, running, an aerobic exercise, was found to be most beneficial for decreasing diastolic pressure. However, isometric exercise overall was found to be the best at lowering both pressure elements.
“It is heartening to observe the investigation of different forms of exercise in this research, as we are aware that individuals who engage in physical activity that they enjoy tend to continue for a longer duration, which is crucial in maintaining lower blood pressure,” said Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, via email. Whitmore was not involved in the study.
It’s encouraging to note other forms of exercise studied in this research, as we know that individuals who take on exercise they enjoy tend to continue consistently for longer, which is crucial in maintaining lower blood pressure.
“It is important to note that apart from exercise, there are other lifestyle changes that can help improve your blood pressure,” says Best Fitness. “These include maintaining a healthy weight, consuming a balanced diet, reducing salt intake, limiting alcohol consumption, and ensuring that you continue to take any medication prescribed by your doctor.”
More research is required to ascertain exactly why isometric exercises might be better for lowering blood pressure than other types of exercises.
Doing isometric exercises
According to the authors, their research outcomes will significantly shape forthcoming exercise guidelines for blood pressure.
Guidelines by the World Health Organization say people should engage in 150 minutes of moderate-intensity exercise per week, which includes strength-based training sessions on two days.
Jim Pate, the senior exercise physiologist at Marylebone Health Group in London, who was not involved in the study, commented that this new research fits well into those guidelines.
To perform a wall squat, stand with your back against a wall. Walk your feet about 1.5 feet (0.5 meters) from the wall, with your feet shoulder-width apart. Ensure your back is flat against the wall and your abs are tight. Inhale, then exhale as you squat down as low as you can comfortably go without letting your butt drop below your knees. Stay in the squat position until you feel pain. Then inhale as you stand up, pushing up from your heels.
Check here how to do a wall squat
Another isometric exercise is planks. Like wall squats, planks are found to be most effective for reducing systolic pressure. Learn how to do planks here.
According to the Arthritis Foundation, you can perform a wall squat by standing with your back flat against a wall, then walk your feet about 1½ feet (0.5 meters) away from the wall, with your feet shoulder-width apart. Keeping your back flat against the wall and abs tight, inhale and then exhale as you squat as low as you can go comfortably without letting your butt drop below your knees. Stay in the squat position until you feel pain, then inhale as you stand back to the start position, pushing up from your heels. The Arthritis Foundation recommends doing ten wall squats three times per week.
According to the study, isometric training programs typically involve four two-minute contractions with one to four-minute rest intervals in between, done three times a week.
People who have a heart condition should talk to their doctor about the most suitable exercise for them.
Individuals with health conditions should not be afraid to exercise safely. However, they are advised to check with a professional with clinical exercise experience, like a sports and exercise medicine doctor, clinical exercise physiologist, or a physiotherapist, who can help provide the structure and reassurance to make it suitable.
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IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
