Low-impact isometric exercise, such as wall sitting, may be more effective at lowering overall blood pressure than running on a treadmill.
a Report with British Journal of Sports Medicine We compared how different forms of exercise affect blood pressure. These include aerobic training (such as running), dynamic resistance training (such as push-ups and weight training), compound training (strengthening multiple muscle groups at once), and high-intensity interval training (also known as HIIT, ). strenuous exercise) and isometric exercise — mayo clinic It describes it as “tension (contraction) of a specific muscle or muscle group.”
Examples specifically mentioned in the report include leg lifts, planks, and wall sits (or wall squats, as they are sometimes called).
The report found that “isometric exercise training remains the most effective method” for lowering blood pressure.
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Blood pressure is measured with two numbers. CDC explains. The first number, systolic blood pressure, measures the pressure in your arteries as your heart beats. The pressure in the arteries when the heart is at rest is the second number, called diastole.
Isometric exercise best reduces systolic blood pressure, while running reduces diastolic blood pressure the most. However, the report found that isometrics stood out overall in reducing pressure.
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But while isometric exercises may be the most effective, the study authors aren't suggesting that you ditch your entire exercise routine and just do wall squats.
“Our main message is that actually engaging in exercise is great, and any exercise can lower blood pressure,” said Jamie O'Driscoll, lead author of the study. washington post.
“But if you're currently exercising according to guidelines, but still find it a little difficult to lower your blood pressure and want to avoid taking medications, perhaps isometrics could be an additional mode to supplement your exercise.” I'm there. ”
as The is the washington post “Eight minutes of isometric exercise three times a week can lead to a significant reduction in blood pressure,” he explained.
This means holding the “sit” pose for 2 minutes, then resting for 2 minutes, until you have completed 8 minutes of isometric exercise.
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All you need is a flat wall and the correct form. very well fit “A lot of people misunderstand,” he explains.
When squatting, make sure your “knees are directly over your ankles (not over your toes),” the magazine explains.
High blood pressure “can seriously damage vital organs such as the heart, brain, kidneys, and eyes.” CDC says — But it is possible to avoid health problems.
Joanne Whitmore, senior cardiac nurse at the British Heart Foundation, who was not involved in the report, said: “It's not just exercise that can have an effect on blood pressure, but also lifestyle changes.” CNN.
“This includes maintaining a healthy weight, eating a balanced diet, cutting back on salt, not drinking too much alcohol, and making sure to take your prescribed medications. ”
