Data analysis from multiple clinical trials implies that static isometric exercises such as wall sits and planks are the most impactful for reducing blood pressure. This could potentially instigate a reassessment of current exercise recommendations for hypertension. While activities like cardio, dynamic resistance training, and high-intensity interval training (HIIT) also have positive impacts, isometric exercises produce the most significant drops in both systolic and diastolic blood pressure.
However, other exercises like squats, push-ups, HIIT, and cardio are beneficial as well, indicating a potential need for rethinking current exercise advice for blood pressure management.
The static isometric exercises, which involve muscle engagement without motion, in activities like planks and wall sits, are optimal for blood pressure reduction, according to an exhaustive data review from various clinical trials recently published in the British Journal of Sports Medicine.
However, the research also underscores the efficacy of different forms of exercise such as aerobic exercises (‘cardio’), dynamic resistance training methods like squats, push-ups, and weight lifting, and high-intensity interval training (HIIT) which includes short episodes of intense exercise with short recovery periods of lower intensity.
The researchers suggest a potential revision of the current exercise guidelines for preventing and managing high blood pressure.
Earlier research has shown that exercise generally correlates with significant reductions in blood pressure, with aerobic (‘cardio’) exercises like walking, running, and cycling primarily suggested for blood pressure management.
However, this recommendation primarily relies on older data that doesn’t take into account newer forms of exercise like HIIT and isometric exercise, implying that current recommendations may be outmoded, as per the researchers.
Aiming to potentially update information on the best type of exercise for blood pressure control, they scoured research databases for clinical trials reporting the effects of an exercise training intervention lasting 2 or more weeks on resting blood pressure.
They classified exercise interventions into five categories: aerobic (‘cardio’); dynamic resistance training; a combination of these; HIIT; and isometric exercises.
Normal resting blood pressure was defined as a reading below 130/85 mmHg; pre-high blood pressure as 130–139/85–89 mmHg; and high blood pressure as 140/90 mmHg or more.
Systolic blood pressure, the first number in a reading, indicates arterial pressure during heartbeats, while diastolic blood pressure, the second number, indicates arterial pressure between heartbeats.
Overall, 270 randomized controlled trials published from 1990 to February 2023 were included in the final analysis, with a total data sample size of 15,827 participants.
The pooled data analysis demonstrated significant reductions in resting systolic and diastolic blood pressure across all exercise categories, with the most considerable reductions following isometric exercise training.
The reductions in blood pressure post various exercises were as follows: aerobic exercise led to 4.49/ 2.53 mmHg; dynamic resistance training resulted in 4.55/3.04 mm Hg; combined training showed 6.04/2.54 mmHg; HIIT displayed 4.08/2.50 mmHg; and isometric exercise training achieved 8.24/4 mmHg.
In terms of efficacy in reducing systolic blood pressure, the rank order was as follows: isometric exercise training (98%), combined training (76%), dynamic resistance training (46%), aerobic exercise training (40.5%) and HIIT (39%).
Secondary analyses identified wall squats (isometric) and running (aerobic) as the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively. Overall, isometric exercise was the most effective in reducing both blood pressure elements.
The researchers admit that variations in the types of participants included in the clinical trials, differences in statistical and methodological processes, and exercise interventions may have impacted the findings and should thus be interpreted with these limitations in mind.
However, they still conclude that “isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.”
They add, “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.”
Reference: “Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials” by Jamie J Edwards, Algis H P Deenmamode, Megan Griffiths, Oliver Arnold, Nicola J Cooper, Jonathan D Wiles and Jamie M O’Driscoll, 25 July 2023, British Journal of Sports Medicine. DOI: 10.1136/bjsports-2022-106503
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Frequently Asked Questions (FAQs) about Isometric Exercises
What type of exercises are most effective for reducing blood pressure according to the study?
The study suggests that static isometric exercises such as wall sits and planks are most effective for reducing both systolic and diastolic blood pressure.
What other exercises proved beneficial in managing blood pressure?
Other exercises that were beneficial in managing blood pressure include cardio, dynamic resistance training, and high-intensity interval training (HIIT).
How might this study impact current exercise guidelines for hypertension?
This study could potentially lead to a review and possible revision of current exercise guidelines for hypertension, as it suggests a wider variety of exercises, particularly isometric ones, are effective in managing blood pressure.
What does the study conclude about the effectiveness of isometric exercises?
The study concludes that overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.
Which exercises were identified as the most effective individual exercises for reducing blood pressure?
Secondary analyses identified wall squats (isometric) and running (aerobic) as the most effective individual exercises for reducing systolic blood pressure and diastolic blood pressure, respectively.
7 comments
This just proves again that exercise is the best medicine, period. No pills needed if you keep moving, folks.
I’ve always underestimated static exercises. Thought it’s all about cardio for BP. Gonna add more planks in my routine now.
wow, who knew planks and wall sits could be so powerful for blood pressure! great study, thanks for sharing!!
This is interesting, but let’s not forget that diet is also crucial in managing hypertension! Exercise is important, but so is what we eat.
wow this is just the motivation i needed to stick with my exercise routine, high blood pressure runs in my family so this is really encouraging.
This is fascinating! Although I wonder about the participant variation and methodological differences across trials… Could they have influenced the results?
if isometric exercises reduce bp, could yoga poses which are also static hold a similar benefit? food for thought.