The study is good news for people who struggle to meet physical activity guidelines, which recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, per week. A new analysis has found that about eight minutes of isometric exercise three times a week can lead to a significant reduction in blood pressure.
This means sitting against a wall for 2 minutes, resting for 2 minutes, and repeat 4 times. Each session takes just 14 minutes, including breaks.
Studies have shown that an isometric routine that includes regular wall sitting lowers systolic (peak) blood pressure by 10 mmHg and diastolic blood pressure by 5 mmHg, on average.
The study authors say their findings support the development of new exercise guidelines that go beyond recommending aerobic exercise to prevent and treat high blood pressure.
“Our main message is that actually engaging in exercise is great, and any exercise can lower blood pressure.” Jamie O'Driscoll, senior author of the study. “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. ”
Benefits of isometric training
Isometric exercise refers to static contractions where the length of the muscle does not change. jamie edwardslead author of the study and a postdoctoral fellow at Canterbury Christ Church University.
“Any type of exercise that maintains tension in any position that does not involve dynamic movement is generally an isometric exercise,” he said.
The study reviewed 270 randomized controlled trials that collectively studied 15,827 participants. Researchers looked at the effects on blood pressure of three isometric exercises: grasping a handgrip dynamometer, stretching your legs against a constant resistance, and squatting with your back flat against a wall. (The plank is a well-known example of an isometric exercise, but it was not included in the study.)
Researchers found that, overall, isometric exercise training was the most effective exercise for lowering systolic and diastolic blood pressure.
“From a clinician's perspective, these are very promising findings,” he said. laura richardson, a registered clinical exercise physiologist at the University of Michigan, was not involved in this study. “It's great to be able to use isometric exercise as a therapeutic tool for people with high blood pressure. I really think this is a great way to get more people actively involved.”
O'Driscoll says isometric exercise can effectively lower blood pressure because contracting a muscle and maintaining that position temporarily reduces blood flow to that muscle. Releasing that contraction increases blood flow through the muscle tissue. This generates important signals that encourage blood vessels to relax further, According to O'Driscoll, there is less resistance to blood flow, which ultimately lowers blood pressure.
To do wall sitting, find a wall you can lean against. Take a few steps forward. With your feet hip-width apart, Richardson says, slide your back along the wall until your knees are at about a 90-degree angle, similar to when you're sitting in a chair.
The lower the squat position, the higher the intensity of the workout. At first, pay attention to how your knees are bent. Lower it to 90 degrees. If you can't get there, Richardson recommends sliding down based on your knee flexibility and staying steady until you feel fatigue in your lower body muscles.
Richardson says isometric exercises like wall sits work a lot of muscles, help build strength, and improve balance and range of motion.
“You primarily use a lot of your leg muscles, including your quads, glutes, and calves,” says Richardson, who is also a clinical associate professor in the University of Michigan's Department of Kinesiology. “Lying your back flat against the wall will help you engage your abdominal muscles.”
