New Research Shows Isometric Exercise as Effective Tool for Lowering Blood Pressure
ATLANTA – According to a new study published in the British Journal of Sports Medicine, isometric exercise may be the best type of physical activity for preventing and treating hypertension, or high blood pressure. The study found that exercises that engage muscles without movement, such as wall squats and planks, were most effective in lowering blood pressure.
Isometric exercise, also known as static exercise, involves muscle contractions without any visible change in length or movement in the joints. This type of training can be done with or without weights, relying solely on the body’s own weight. The study’s coauthor, Dr. Jamie O’Driscoll, stated that isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.
The research also highlighted the need for updated exercise guidelines for blood pressure management. The current guidelines mostly focus on aerobic or cardio exercises, such as running or cycling, but exclude newer exercise protocols like high-intensity interval training and isometric training. The authors of the study suggested that isometric exercise should be included in future guidelines due to its significant impact on blood pressure reduction.
The study reviewed 270 trials with 15,827 participants and found that isometric exercise led to the greatest reductions in blood pressure compared to other types of exercise. Performing wall squats was particularly effective for reducing systolic pressure, while running was beneficial for decreasing diastolic pressure. However, isometric exercise overall was found to be the best for lowering both pressure elements.
Experts have noted the importance of finding exercise activities that individuals enjoy, as enjoyment increases the likelihood of long-term adherence to an exercise routine. Joanne Whitmore, senior cardiac nurse at the British Heart Foundation, stated that maintaining lower blood pressure also requires other lifestyle changes such as maintaining a healthy weight, eating a balanced diet, reducing salt intake, limiting alcohol consumption, and taking prescribed medication.
Further research is needed to understand why isometric exercises have a greater impact on blood pressure reduction compared to other types of training. In the meantime, the authors recommend incorporating isometric exercises into weekly exercise routines, as they fit nicely into the World Health Organization’s guidelines of 150 minutes of moderate-intensity exercise weekly, including two strength-based training sessions.
Examples of isometric exercises include wall squats and planks. The Arthritis Foundation recommends doing 10 wall squats three times a week. Isometric training programs typically consist of four two-minute contractions, separated by rest intervals, done three times per week.
Individuals with heart conditions are advised to consult with their doctors to determine the best exercise options for their specific condition. Seeking guidance from professionals experienced in clinical exercise, such as sport and exercise medicine doctors or physiotherapists, can provide the necessary structure and reassurance for safe and achievable exercise routines.