- Isometric Exercises Found Most Effective for Lowering Blood Pressure.
- Researchers Challenge Current Exercise Recommendations for Hypertension.
- Cardio and Other Exercises Beneficial, but Isometric Training Tops Them All.
According to new research, cardio, resistance training, and HIIT regimens were all beneficial for lowering blood pressure, but sitting still was superior.
Researchers have identified the most effective exercises for regulating blood pressure, and they do not involve movement.
A new study suggests that isometric exercises, such as wall holds and planks, are the most effective at lowering blood pressure. Isometric exercises require muscle contraction without movement.
Even though cardio, resistance training, and HIIT workouts were also beneficial, it comes out that standing still is superior.
According to the researchers, it may be time to revise the current exercise recommendations for preventing and treating hypertension.
Adults should cycle or walk 150 minutes per week to prevent high blood pressure, according to the NHS.
The researchers, conducted by academics from Canterbury Christ Church University in Kent, stated that the current guidelines are based on “older data” and that it may be time to reevaluate them.
The researchers discovered that cardio, dynamic resistance training (such as lunges, press ups, and weights), high-intensity interval training (HIIT), and combined training and HIIT led to significant reductions in resting blood pressure.
However, the greatest reductions were observed following isometric exercise instruction.
The British Journal of Sports Medicine study examined 270 exercise-blood pressure studies. The studies contained information on nearly 16,000 individuals.
They examined the effects of various exercises on systolic and diastolic blood pressure. Systolic blood pressure is the pressure when your heart pumps blood out, and diastolic blood pressure is the pressure when your heart rests between beats.
Further analysis revealed that those who performed “isometric wall squats” and athletes reaped the greatest benefits.
How is excessive blood pressure defined?
For the average adult, blood pressure above 140/90mmHg (millimeters of mercury) is considered elevated.
High blood pressure stresses the heart, blood vessels, brain, kidneys, and eyes.
Persistent hypertension can result in a variety of severe health issues, including heart attacks, strokes, and vascular dementia.
People can lower their blood pressure through a variety of lifestyle adjustments, including regular exercise, weight loss, and a reduction in caffeine, alcohol, and salt consumption.
