LONDON: A new study published in the British Journal of Sports Medicine has revealed that isometric exercises, such as wall squats and planking, show significant potential in reducing high blood pressure. The research suggests that current exercise guidelines, which mainly focus on aerobic activities like walking, running, and cycling, should be expanded to include isometric exercises to better address hypertension.
The study, conducted by Dr. Jamie O’Driscoll from Canterbury Christ Church University, analyzed data from 15,827 participants across 270 clinical trials. It found that all forms of exercise contributed to lowering high blood pressure, but isometric exercises showed even larger reductions compared to aerobic exercises.
Isometric exercises involve creating tension in muscles without involving joint or muscle movements. The plank position, in particular, was found to significantly strengthen the abdomen and contribute to reducing blood pressure.
Dr. O’Driscoll explained that when isometric exercises are held for two minutes, they create tension in the muscles, followed by a sudden increase in blood flow when relaxed. These changes in muscle tension and blood flow are believed to contribute to the positive effects on blood pressure.
Health Risks of High Blood Pressure
High blood pressure poses various health risks, including strain on blood vessels, heart, and other organs, leading to an increased risk of heart attacks and strokes. While medication is often used in treatment, the study recommends that individuals over 40 should regularly check their blood pressure and adopt a healthy lifestyle, including a balanced diet, reduced alcohol intake, no smoking, and regular exercise.
The study’s analysis found that various forms of exercise led to reductions in blood pressure. Aerobic exercises lowered blood pressure by 4.49/2.53 mmHg, dynamic resistance or weight training reduced it by 4.55/3.04 mmHg, and high-intensity interval training brought a reduction of 4.08/2.50 mmHg. Combining aerobic and weight training led to a 6.04/2.54 mmHg drop, while isometric exercises, such as planks and wall squats, showed a significant reduction of 8.24/4 mmHg.
Dr. O’Driscoll emphasized that although the drops in blood pressure may seem relatively small, they can lower an individual’s risk of stroke. The current UK exercise guidelines recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises twice a week. Dr. O’Driscoll suggests adding two minutes of wall squats or holding the plank position four times with two minutes of rest in between, three times a week, for those looking to improve their blood pressure levels.
