Exercise to Reduce Blood Pressure

 

A recent study has shown that this exercise type is most effective in returning blood pressure to normal levels. 

Do you want to reduce your blood pressure? A recent new study identifies the precise type of exercise that lowers blood pressure, and it has nothing to do with working out at the gym or running on a treadmill.

Rather, the study finds that the greatest workouts for decreasing blood pressure are static isometric exercises that train muscles without movement, such as planks and wall sits (sometimes called wall squats).

The British Journal of Sports Medicine (BJSM) recently published a systematic review of 270 studies that found that while many forms of exercise, such as weight training, aerobic activity, and high-intensity interval training, can lower blood pressure, isometric exercises have the greatest effect.

The study discovered that the wall sit was the most successful workout among those analyzed.

Although the benefits of physical activity for blood pressure have long been recognized, the research is significant since physicians frequently suggest heart-healthy activities like cycling, jogging, and walking as the best options for patients with hypertension.

However, the study finds that isometric activities are nearly twice as efficient at lowering blood pressure as cardio alone. Jamie O'Driscoll, a cardiovascular physiology researcher at Christ Canterbury Church University and the study's author, says he and his colleagues started the BJSM review because they wanted "to draw together the evidence for the wider audience" after personally witnessing the benefits of isometric exercise on blood pressure.

In the review, he and his colleagues stated, "These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension."

Static Isometric Exercises: What Are They?

Holding your body in one posture until your muscles become tired is known as a static isometric exercise. Examples include heel lifts, glute bridges, planks and side planks, and wall sits.

According to Meredith Dobrosielski, an exercise physiologist and clinical research coordinator in the geriatric medicine division at Johns Hopkins University, isometric exercises are an excellent choice for senior citizens due to their low-impact and don’t require any particular equipment.

Dobrosielski claims that "it's a very accessible type of exercise that you can do pretty much anywhere." Going to the gym is not required of you. It takes very little time on your part.

Your body is all you need. Furthermore, there are great benefits.

However, this does not mean that static isometric exercises are easy.

It takes a lot of effort to keep your muscles clenched, according to Kerry Stewart, director of clinical and research exercise physiology at Johns Hopkins School of Medicine.

"That might be among the factors contributing to its advantages," he adds.

Why does Blood Pressure Respond Well to Isometric Exercise?

Your blood pressure temporarily rises during any kind of exercise because your heart has to pump harder to move blood through your arteries. Your resting blood pressure may decrease if you exercise frequently because your heart will become stronger and be able to pump blood with less effort.

Because holding a muscle contraction restricts blood supply to those muscles, isometric exercise may have additional benefits, according to Stewart. Then, he says, "you get a big surge of blood" to the area after you finish the exercise. According to him, the extra blood flow stimulates the artery lining to produce more nitric oxide, which relaxes and widens the blood vessels and lowers blood pressure.

Stewart states that he would advise including isometric exercises in a physical activity regimen that also consists of resistance and aerobic training rather than merely performing them.

He claims that combined training appears to be beneficial for both blood pressure control and general wellness. "You get the most value for your money there."

How to Begin Performing Isometric Exercise  

Consult your doctor before starting an exercise program if you have been diagnosed with high blood pressure or other cardiovascular issues.

According to the BJSM study, blood pressure can be significantly lowered with just three isometric exercise sessions each week. For instance, the study indicated that performing wall sits reduced diastolic blood pressure (the bottom number in a reading) by 5 mmHg and systolic blood pressure (the top number in a reading) by 10 mmHg.

The study's analysis of isometric exercise programs typically required participants to perform each exercise four times, taking a rest in between, and maintaining the position for up to two minutes.

Holding a position for 20 to 30 seconds is an excellent place to start if you have never done isometric exercises before, according to Dobrosielski, who works with older adults. "When your muscles get tired, it's normal for your body to start shaking," she explains. "You can increase the amount of time," she says.

How to do a Wall Sit

Ready to try a wall sit yourself? Start by taking these actions:

1. Place your feet hip-width apart, stand with your back to a wall, and take one or two steps away from the wall. Your arms should remain by your sides.

2. Bend your knees until you reach an angle you can maintain for at least 30 seconds while maintaining a flat back against the wall. (O'Driscoll, the study's author, points out that you can still get the benefits of this exercise without your thighs being at a 90-degree angle.)

3. Keep your back to the wall to maintain the position.

4. Stand to ease the position. Repeat four times, taking short rests in between each wall sit.

Additional Static Exercises to Try

The following list of isometric exercises can help you strengthen various body parts. Try working your way up to holding each posture for up to two minutes at a time after performing each exercise four times.

Glute Bridge

Strengthens the core, hamstrings, hips, and glutes.

With your knees bent and your feet firmly planted on the floor, lie on your back with your arms by your sides. Tuck your tailbone in and push your heels into the floor. Next, raise your hips toward the ceiling, squeeze your glutes, and hold.

Wall Plank

strengthens the arms, shoulders, and core.

Put your hands on a wall at shoulder height. Next, as your body weight moves onto your arms, take a step back while tucking your glutes in.

Focus on pulling your belly button into your spine to concentrate on your core muscles. Do the same exercise with your forearms and elbows resting against the wall for a more difficult variation.

Heel Lift

Generally, boosts the strength of the lower body, strengthens the calf muscles, and stabilizes the ankle.

To maintain balance, place a chair or wall in front of you and stand with your feet shoulder-width apart. Lift your heels off the floor and keep them there.

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