There are only two.
In the realm of blood pressure management, conventional wisdom has often touted aerobic or cardio exercises as the gold standard. However, recent research suggests that integrating another form of physical activity into one’s regimen could offer significant benefits in preventing and treating hypertension, or high blood pressure.
A study published in the British Journal of Sports Medicine in July 2023 sheds light on the potential efficacy of exercises that engage muscles without movement, such as wall squats and planks, in reducing blood pressure. This type of exercise, known as isometric or static exercise, involves muscles contracting without visibly changing length, thus promoting stability within the body.
According to Dr. Jamie O’Driscoll, one of the study’s coauthors and a reader in cardiovascular physiology at Canterbury Christ Church University’s School of Psychology and Life Sciences in England, “Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.” These findings provide a data-driven foundation for developing new exercise guidelines aimed at preventing and managing arterial hypertension.
The study authors noted that current exercise guidelines primarily focus on aerobic or cardio activities like running or cycling, neglecting newer protocols such as high-intensity interval training (HIIT) and isometric training. Thus, they conducted a comprehensive review of randomized controlled trials spanning from 1990 to February 2023 to reassess these guidelines.
Their analysis of 270 trials involving 15,827 participants revealed that isometric exercise emerged as the most effective modality for reducing blood pressure compared to aerobic exercise, dynamic resistance training, HIIT, and combinations thereof.
While wall squats (an example of isometric exercise) were found to be particularly effective for reducing systolic pressure, and activities like running (typical of aerobic exercise) were beneficial for decreasing diastolic pressure, isometric exercise overall proved superior in lowering both pressure elements.
Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, emphasized the importance of exploring diverse forms of exercise, noting that enjoyment and adherence are key factors in maintaining lower blood pressure. However, she also stressed the significance of complementing exercise with other lifestyle changes, such as maintaining a healthy weight, following a balanced diet, limiting salt intake, moderating alcohol consumption, and adhering to prescribed medications.
Further research is warranted to delve into the mechanisms underlying the superior effectiveness of isometric exercises in lowering blood pressure compared to other forms of training.
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