New Study Finds Isometric Exercise as Best for Lowering Blood Pressure
A new study published in the prestigious Journal of Medicine has revealed that exercises that engage muscles without movement, such as wall squats and planks, may offer the most effective way to lower blood pressure. The findings challenge existing exercise guidelines for blood pressure management, which primarily focus on aerobic or cardio exercises.
The study, which reviewed 270 trials involving 15,827 participants, found that isometric or static exercise, involving muscle contractions without visible movement, led to the greatest reductions in both systolic and diastolic blood pressure. Isometric exercise was found to be more effective than other exercise types, including traditional aerobic training.
Existing exercise guidelines for blood pressure management are based on outdated research that excludes newer exercise protocols like high-intensity interval training and isometric training. The study authors believe that their findings should inform future exercise guidelines, urging healthcare professionals to consider isometric exercises as a valuable addition to blood pressure management.
According to the study, specific exercises were found to have varying impacts on blood pressure. Wall squats were identified as the most effective exercise for reducing systolic pressure, while running was associated with the greatest decrease in diastolic pressure.
Despite the promising results of the study, researchers acknowledge that more research is needed to fully understand why isometric exercises might be more effective for lowering blood pressure than other types of training. However, the World Health Organization already recommends including strength-based training in the exercise regimen. They suggest 150 minutes of moderate-intensity exercise each week, with at least two sessions of strength-based training.
For those interested in incorporating isometric exercises into their routine, isometric training programs typically involve four two-minute contractions, separated by one- to four-minute rest intervals, and should be done three times per week. However, individuals with pre-existing health conditions, especially heart conditions, are advised to consult with a healthcare professional before starting any exercise regimen.
In conclusion, the study highlights the potential of isometric exercises as an effective way to lower blood pressure. These findings challenge currently established exercise guidelines and emphasize the need for further research in this area. For individuals looking to improve their blood pressure management, incorporating isometric exercises into their routine may be a beneficial choice.
