A recent study published in the British Journal of Sports Medicine suggests that isometric exercises, such as planks and wall sits, may be effective in lowering high blood pressure. The study conducted a systematic review and meta-analysis of randomized controlled trials published between 1990 and 2023, involving a total of 15,827 participants. The analysis found that performing isometric exercises over time was associated with an average decrease of 8.24 mmHg in systolic blood pressure and a 4 mm Hg decrease in diastolic blood pressure.
Compared to other types of exercise, such as high-intensity interval training, aerobic-exercise training, dynamic resistance or weight training, and combined aerobic and weight training, isometric exercises showed greater reductions in blood pressure. However, this does not mean that other types of exercise should be disregarded, as they also showed associations with lowering blood pressure.
Isometric exercises involve tightening specific muscles or muscle groups for a period of time. These exercises do not aim to build muscle bulk but rather maintain strength. Tensing the muscles and allowing them to relax over time may improve blood flow and reduce blood pressure. Another advantage of isometric exercises is their simplicity and minimal equipment requirements. Planks can be done by lying face down on the floor and pushing into the forearms, while wall sits involve sitting against a wall with knees at a 90-degree angle.
It is important to note that isometric exercises should not be the only form of physical activity in a weekly exercise routine. The World Health Organization recommends at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week. Incorporating isometric exercises into a varied exercise routine can provide additional benefits for blood pressure management.
Overall, the study suggests that isometric exercises like planks and wall sits may be a valuable addition to an exercise routine for individuals looking to lower their blood pressure. However, it is essential to consult with a healthcare professional before starting any new exercise program, especially for individuals with existing health conditions or concerns.