In the pursuit of maintaining a healthy lifestyle and keeping blood pressure in check, aerobic and cardio exercises have been widely recommended. However, recent research has shed light on another form of physical activity that proves to be highly effective in preventing and treating hypertension: isometric exercises. Wall squats and planks, which engage muscles without movement, have shown promising results in reducing blood pressure, according to a study published in the British Journal of Sports Medicine.
Isometric Training Outperforms Aerobic Exercises in Lowering Blood Pressure
Isometric exercises, also known as static exercises, involve muscle contractions without visible changes in length and without joint movement, promoting body stability. These exercises can be performed with or without weights, relying solely on the body's weight for resistance.
Dr. Jamie O'Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University's School of Psychology and Life Sciences in England and co-author of the study, stated that isometric exercise training is the most effective mode for reducing both systolic and diastolic blood pressure.
According to CNN, the study highlights that existing exercise guidelines for blood pressure management, which primarily emphasize aerobic and cardio exercises like running or cycling, are based on outdated research that does not include newer exercise protocols such as high-intensity interval training and isometric training. To address this gap, the researchers conducted a thorough review of randomized controlled trials between 1990 and February 2023 that examined the effects of exercise interventions on blood pressure.
The meta-analysis of 270 trials with 15,827 participants revealed that, among various exercise types, isometric exercise led to the most significant reductions in blood pressure. While aerobic exercise, dynamic resistance training, high-intensity interval training, and combined training all showed positive effects on blood pressure, isometric exercise demonstrated the most substantial reduction overall. The researchers noted that performing wall squats was particularly effective in reducing systolic pressure, while running was most beneficial for lowering diastolic pressure.
Despite the positive findings, experts emphasize that isometric exercises should not be seen as the sole solution. Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, advises that other lifestyle changes, such as maintaining a healthy weight, consuming a balanced diet, reducing salt intake, limiting alcohol consumption, and adhering to prescribed medications, also play crucial roles in blood pressure management.
Expert Tips on Integrating Isometric Exercises Safely into Your Regimen
While the study provides valuable insights into the benefits of isometric exercises for blood pressure, the exact reasons for their effectiveness remain unclear and require further investigation. As such, the authors recommend using this research to inform future guidelines on exercise for blood pressure.
According to the World Health Organization, individuals should engage in 150 minutes of moderate-intensity exercise weekly, including two strength-based training sessions. Isometric exercises can be incorporated into these recommendations, with the study suggesting wall squats as a viable option. The Arthritis Foundation suggests performing ten wall squats three times per week.
For those with pre-existing health conditions, it is essential to consult a healthcare professional before starting any exercise regimen. Seeking guidance from a sport and exercise medicine doctor, physiotherapist, or clinical exercise physiologist can help individuals exercise safely and effectively, even with health conditions. As research continues to expand our understanding of different exercise modalities, isometric exercises stand out as a promising addition to the arsenal of tools for blood pressure management.
