Previous research has highlighted the benefits of aerobic or cardio exercises for reducing blood pressure. However, a recent study suggests that another type of physical activity, isometric or static exercise, should also be considered as an effective tool for preventing and treating hypertension or high blood pressure.
Published in the British Journal of Sports Medicine, the large study emphasizes the potential of isometric exercises like wall squats and planks in lowering blood pressure. Isometric exercise involves engaging muscles without movement, where muscles contract but don’t visibly change length, providing stability to the body.
Isometric exercises can be performed with or without weights, relying solely on the body’s weight. The research, led by Dr. Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University’s School of Psychology and Life Sciences in England, concluded that isometric exercise training is highly effective in reducing both systolic and diastolic blood pressure.
The study’s findings offer valuable data-driven insights and form a basis to develop new exercise guidelines for the prevention and treatment of arterial hypertension. Incorporating isometric exercises into fitness routines may prove beneficial for individuals seeking to manage their blood pressure levels effectively.
Isometric Exercises Found Effective for Blood Pressure
Existing guidelines on exercise for blood pressure management — which emphasize aerobic or cardio exercises such as running or cycling — are effective but also based on old research that excludes more recently adopted exercise protocols such as high-intensity interval training and isometric training, the authors said.
The researchers felt the guidelines were outdated and in need of review, so they looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks, on systolic and/or diastolic blood pressure between 1990 and February 2023.
Systolic blood pressure measures the maximum pressure in the arteries as the heart contracts and relaxes, while diastolic blood pressure denotes what the arterial pressure is when the heart rests between beats, according to the US Centers for Disease Control and Prevention.
The authors defined healthy resting blood pressure as a reading below 130 over 85 millimetres of mercury — a measurement of pressure known as mmHg — pre-high blood pressure as ranging from 130/85 mmHg to 139/89 mmHG, and high blood pressure as 140/90 mmHG or greater. The top numbers of these figures are the systolic pressure; the bottom numbers are diastolic pressure.
From a review of 270 trials with 15,827 participants — which is known as a meta-analysis — the authors found that among HIIT, isometric exercise, aerobic exercise, dynamic resistance training, and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure.
“The reductions in blood pressure after aerobic exercise training amounted to 4.49/2.53 mmHg; 4.55/3.04 mmHg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training,” according to a news release.
Performing wall squats (isometric exercise) was most effective for reducing systolic pressure, and running (aerobic exercise) was most beneficial for decreasing diastolic pressure, but isometric exercise overall was best for lowering both pressure elements.
“It’s encouraging to see other forms of exercise explored in this research as we know that those who take on exercise they enjoy tend to carry on for longer, which is key in maintaining lower blood pressure,” said Joanne Whitmore, senior cardiac nurse at the British Heart Foundation, via email. Whitmore wasn’t involved in the study.
“However, it’s important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure,” she added. “These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol, and ensuring that you continue to take any prescribed medication.”
More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training, the authors said.
Isometric Exercises for Blood Pressure
New research on exercise for blood pressure management suggests that isometric exercises, such as wall squats, may be particularly effective. Existing guidelines have focused mainly on aerobic or cardio exercises like running or cycling, but they may not have considered newer exercise protocols like high-intensity interval training (HIIT) and isometric training. To investigate further, researchers reviewed 270 trials involving over 15,000 participants.
The study found that isometric exercises led to the greatest reductions in blood pressure compared to other forms of exercise. Wall squats, a form of isometric exercise, were especially effective for lowering systolic pressure. Aerobic exercises like running were beneficial for decreasing diastolic pressure. However, isometric exercises proved to be the most effective in reducing both pressure elements.
The World Health Organization recommends 150 minutes of moderate-intensity exercise weekly, including strength-based training. Isometric training programs typically involve four two-minute contractions with rest intervals, done three times per week. This research aligns well with existing exercise guidelines, promoting a variety of effective approaches for blood pressure management.
It’s essential to consult a doctor, especially if you have a heart condition, before starting any exercise regimen. Seeking guidance from professionals experienced in clinical exercise can provide the structure and reassurance needed to ensure safety and effectiveness for individuals with health conditions.