Static isometric exercise, such as wall sits, best for lowering blood pressure, finds analysis (Reductions of 8.24/4 mm Hg)

Medical Xpress / British Medical Journal / British Journal of Sports Medicine ^ | July 25, 2023 | Jamie J Edwards et al

[ConservativeMind]

Static isometric exercises—the sort that involve engaging muscles without movement, such as wall sits and planks—are best for lowering blood pressure, finds a pooled data analysis of the available evidence from clinical trials.

In a bid to potentially update information on the best form of exercise for controlling blood pressure, they trawled research databases looking for clinical trials reporting the effects of an exercise training intervention lasting two or more weeks on resting blood pressure.

The exercise interventions were classified as aerobic (cardio); dynamic resistance training; a combination of these; HIIT; and isometric exercises.

Healthy resting blood pressure was defined as a reading below 130/85 mmHg; pre-high blood pressure as 130–139/85–89 mmHg; and high blood pressure as 140/90 mmHg or more.

In all, 270 randomized controlled trials published between 1990 and February 2023 were included in the final analysis, with a pooled data sample size of 15,827 participants.

The pooled data analysis showed significant reductions in resting systolic and diastolic blood pressure after all the various categories of exercise, but with the largest falls in both systolic and diastolic blood pressure after isometric exercise training.

The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training.

The rank order of effectiveness values for reducing systolic blood pressure were isometric exercise training (98%), combined training (76%), dynamic resistance training (46%), aerobic exercise training (40.5%) and HIIT (39%).

Secondary analyses revealed wall squats (isometric) and running (aerobic) as the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements.

[ConservativeMind]

Isometric is strangely best for reducing blood pressure, over all other forms of exercise.

[ConservativeMind]

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[Jane Long]

Well, good!
Part of my routine.

[Harmless Teddy Bear]

It is a form of mediation.

You regulate your breathing, your heart beat slows, your mind is fixed.

Not surprising that it would lower your blood pressure.

[Skywise]

Not cardio? Interesting…

[Antihero101607]

I shall have to add wall sits to my repertoire. As it is I go out into the hangar at work and bust out 20 push-ups, & 20 sit-ups once an hour to deal with stress, and to get away from my desk for a few minutes. The occasional wall sit might be worth a go.

[Harmless Teddy Bear]

Keep doing the sit ups and push ups and then add in the wall squat.

I generally do a five minute a couple times a day and it helps with my balance. Not to mention that just being still and concentrating on slow rhythmic breathing calms and centers you. If I have a meeting I do at least a couple of minutes. The key is not to think about what is going to happen or what you are going to say. Just kind of float.

[tired&retired]

I do the “plank” every evening in the recliner. Does that count? 😁

[tired&retired]

Long slow inhale with fast short exhale increases energy while fast inhale with long slow exhale calms the body.

[grey_whiskers]

5 min wall squat? I’m deeply impressed.

[9422WMR]

I haven’t done wall sits since my 7th grade science teacher suggested it in place of the paddle. He said sit the wall for two minutes or get the board!

[spokeshave]

Just follow the recommendations.

Spokeshave in the Green.

[spokeshave]

You regulate your breathing, your heart beat slows, your mind is fixed.

Also control the diaphragm up and down to get a bigger volume of air in the lungs.

Measure your BP before and after

Lowest I managed was 112/57/54

[Harmless Teddy Bear]

We have to keep in shape. The kids already outnumber us. Heavens only know what would happen if they got the idea they could take us. :)

[Retrofitted]

Maybe not so much. I've been doing isometric holds against resistance for five years now. No meditation to it -- it's a killer what it does to your muscles and it shoots my heartrate up pretty well, even for a short 10-second hold (if I use dynamics as well). My BP has fallen close to 15%, systolic and diastolic and vascularity was noticeable after the month week.

I'd love to know why isometric holds work, but I don't think meditation plays a part. Of course, anecdotes are just that for a reason. :)

[Harmless Teddy Bear]

Meditation in that your mind is not working on other things.

At least mine does not. When I first started I was concentrating on not falling over. Then I moved on into trying to remember to not hold my breath. Then on to "Come on you stupid second hand. MOVE IT!"

Now I don't think of anything except "breath in, hold for count of five, slowly breath out"

I guess it is what you make of it.

[minnesota_bound]

I had a phone call from my sister. My blood pressure went up...

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