This type of exercise is best for reducing blood pressure to healthy levels, according to a new study
Published by: AARP
Want to lower your blood pressure? A new study pinpoints exactly what kind of exercise is best for easing blood pressure, and it doesn’t involve running on the treadmill or pumping iron at the gym.
Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.
The new analysis, a systematic review of 270 studies, published in the British Journal of Sports Medicine (BJSM), confirms that many types of exercise — including aerobic activity, weight training and high-intensity interval training – help to lower blood pressure, but it found that isometric exercises offer the biggest benefit.
Of the exercises examined, the wall sit was the most effective, the study found.
What are static isometric exercises?
To perform a static isometric exercise, you hold your body in one position until your muscles tire. Examples include wall sits, planks and side planks, glute bridges and heel raises.
Why is isometric exercise best for blood pressure?
When you do any type of exercise, your blood pressure temporarily increases because your heart pumps harder, moving your blood through your arteries more forcefully. If you exercise repetitively, your heart gets stronger, so it can pump blood with less effort, and that can help your resting blood pressure to drop.
How to get started with isometric exercise
If you have been diagnosed with high blood pressure or other cardiovascular issues, talk to your health care provider before starting an exercise program.
The BJSM study found that just three sessions a week of isometric exercise can lead to a significant reduction in blood pressure. Doing wall sits, for example, lowered systolic blood pressure (the top number in a reading) by 10 mmHg and diastolic pressure (the bottom number in a reading) by 5 mmHg, the study found.