Isometric Exercise: An Effective Tool for Lowering Blood Pressure, According to New Research

New research suggests that isometric exercises, which engage muscles without movement, may be the most effective type of physical activity in preventing and treating hypertension, or high blood pressure. A large study published in the British Journal of Sports Medicine found that isometric exercise training is the most effective form of exercise for reducing both systolic and diastolic blood pressure. Isometric muscle action occurs when muscles contract but do not visibly change length, and the joints involved do not move, providing stability for the body. Examples of isometric exercises include wall squats and planks. The researchers reviewed randomized controlled trials and found that isometric exercise led to the greatest reductions in blood pressure compared to aerobic exercise, dynamic resistance training, high-intensity interval training, and a combination of aerobic and resistance training. Isometric exercises can be done with or without weights, relying on the body’s own weight for resistance. The findings challenge existing exercise guidelines for blood pressure management, which primarily recommended aerobic or cardio exercises. The study recommends that new exercise guideline recommendations for the prevention and treatment of hypertension include isometric training. However, it is important to note that exercise is just one component of blood pressure management, and other lifestyle changes such as maintaining a healthy weight, eating a balanced diet, reducing salt intake, moderating alcohol consumption, and taking prescribed medication should also be considered. Further research is necessary to understand why isometric exercises may be more effective in lowering blood pressure than other forms of exercise. It is advised to consult a doctor before starting any new exercise program and to stop immediately if there is any pain.