We all know that sport and exercise are important for our health and help with various illnesses. But what is isometric training? What are the best exercises for high blood pressure and what does science say about them?
150 minutes of moderate exercise and sport per week – this is what the World Health Organization (WHO) recommends for adults to reduce high blood pressure. High blood pressure is considered a widespread disease worldwide and, according to studies, almost one in three adults has high blood pressure. Endurance training is often recommended for those affected, but British researchers have a completely different opinion. Isometric training should be much more effective at lowering blood pressure, according to a British study, and researchers have discovered the best exercises for high blood pressure.
What is Isometric Training?
Whether yoga, Pilates orJumping-Fitness– to stay fit and healthy, sport is essential and we probably don’t have to explain that to you. English researchers have identified the best exercises for high blood pressure and, surprisingly, they are the ones that require no exercise at all. Isometric training involves performing static strength exercises, or in other words - you don't move and the length of the muscles always remains the same during the exercise. Isometric training is usually done without any weights and the muscle is neither stretched nor shortened during the workout. Isometric exercise usually involves holding a specific position for a specific amount of time while keeping the muscles under tension. The best example of such an exercise is the plank, in which the abdominal muscles are under constant tension.
The best exercises for high blood pressure: This is what the study says
About theto lower blood pressure, the WHO recommends 150 minutes of gentle endurance training a week. But according to British scientists, it's finally time to update these recommendations because isometric exercises for high blood pressure are actually more effective than other forms of exercise such as jogging or cycling. British scientists from “Canterbury Christ Church University” and “University of Leicester” came to this conclusion after analyzing a total of 270 studies with 15,826 participants from 1990 to 2023 in a meta-analysis. The aim was to find out the effect of different sports on systolic and diastolic blood pressure at rest.
Systolic blood pressure is the first value and refers to the pressure in the blood vessels when the heart beats. Diastolic blood pressure indicates the value when the heart relaxes. The study included studies in which the training phase lasted between two or three weeks and the participants' blood values were measured before and after training at rest. Although other sports such as weight lifting, HIIT or aerobic exercises also help lower blood pressure, isometric exercises were the most effective against high blood pressure at 98%.
This is followed by combined endurance and strength training (76%), dynamic resistance training (46%), aerobic exercises (40.5%) and HIIT (39%). And when it comes to individual exercises, the secondary analysis showed that isometric wall squats and power walking are the most effective exercises for lowering blood pressure.
You can find out more about the studyhereread.
Maybe just the thought of doing a plank makes you sick, but it turns out the forearm plank is onethe most effective exercisesagainst high blood pressure. Unfortunately, isometric training is not enough to lower blood pressure and improve your health. Hypertension can only be most effectively prevented or cured in combination with a complete change in lifestyle and eating habits.
Do the plank correctly
It strengthens the back, improves our coordination, ensures a flat stomach and is one of the best exercises against high blood pressure - the plank is a real all-rounder! But to get the most out of the exercise, you should know how to do the plank correctly. This is how you can do it:
- Start with forearm support, positioning your elbows under your shoulders.
- Look downwards and place the balls of your feet firmly on the floor.
- Tense your core and stomach and bring your body into a straight line. Make sure that your back does not form a hollow back.
- Hold the position for at least 30 seconds, rest briefly and repeat.
- You can slowly increase the time or experiment with different plank variations.
Perform wall sitting correctly
According to scientists, the wall sit and the plank are probably the best exercises for high blood pressure. The wall seat may seem super easy at first glance, but believe us - after a few seconds you will feel the burning in your muscles. Here's a quick guide on how to do exercise correctly.
- Place your feet about hip-width away from a wall and press your entire back against the wall.
- Let your arms hang loosely at your sides and slowly walk down with your back against the wall until your knees form a 90 degree angle. If necessary, you can move your feet slightly forward.
- Press your back firmly against the wall, point your knees forward and hold the position for at least 40 minutes.
