New UK research suggests isometric exercises, such as wall sits, are most effective at lowering blood pressure.
The analysis of 270 previous randomised, controlled exercise trials investigated the benefits of various forms of exercise – aerobic, dynamic resistance, combined, high intensity interval (HIIT) and isometric – in lowering blood pressure and found static isometric exercises are the most effective for people with hypertension.
In order of impact on lowering blood pressure, isometric exercises were followed by combined training, dynamic resistance training, aerobic exercise training and HIIT.
All trials considered in the review, published in the British Journal of Sports Medicine, featured exercise interventions lasting at least 2 weeks or longer; a total of 15,827 participants were included in the review.
Isometric exercise involves increasing tension in a muscle without moving any surrounding joints – achieved by pushing against something immovable that provides resistance, such as a wall, a companion or a device (or simply holding a position where a muscle remains tense, such as in isometric weightlifting).
Study co-author Dr Jamie O’Driscoll from Canterbury Christ Church University told medicalnewstoday.com the most effective isometric exercise for lowering resting blood pressure was ‘wall sits’, which involve ‘slowly descending to a squat as you press your back against a wall, holding it to apply tension to the involved muscles, and coming back up’.
Isometric exercise is also called ‘static’ exercise because there is no movement involved, just pressure being applied by the relevant muscle. Other examples of isometric exercise include: planks and side planks; calf raises and holds; low squat holds; overhead holds; v-sits; and glute bridges.
California cardiologist Dr Yu Ming Ni (not involved in the study) explained to medicalnewstoday.com: ‘The idea is that isometric exercise builds muscle mass. In theory, it’s supposed to train the blood vessels to have improved basal dilation.’
Dr O’Driscoll summed up: ‘While the results of this work demonstrate the value of performing static exercise for managing blood pressure, it is important to consider isometric exercise as complementary to pre-existing exercise modes, providing participants with a range of exercise choices rather than limiting them.’
