The Most Effective Exercise for Hypertension? Isometric Resistance Exercise
Updated: Aug 10
A major study on the effects of different types of exercise on hypertension was recently published in the British Journal of Sports Medicine. The meta-analysis (a study analysing the results of multiple studies) reviewed the effects of aerobic exercise training, dynamic resistance training, combined training (running and resistance exercise), high-intensity interval training and isometric exercise. The most effective exercise?
Isometric Exercise
Isometric exercise is a unique and highly effective form of physical activity that focuses on static muscle contractions without any joint movement. Unlike traditional exercises that involve dynamic movements, like lifting weights or running, isometric exercises involve holding a position or maintaining tension in a particular muscle group for an extended period.
The fundamental principle behind isometric exercises lies in the contraction of muscles against an immovable object or resistance. This is achieved through various means, such as pushing against a wall, holding a plank position or squeezing a resistance ball. By exerting force without changing muscle length, isometric exercises target can specific muscle groups, promoting strength, stability, and endurance.
One of the major advantages of isometric exercise is that it requires minimal equipment and can be performed practically anywhere. Additionally, it places less strain on joints compared to dynamic exercises, making it an excellent choice for individuals with joint issues or those recovering from injuries.
Â
If you are interested in isometric exercise, the following short videos will be of some value:
Â
Whether you're a seasoned athlete or a fitness novice, isometric exercises can be tailored to suit your fitness level and goals. Note however that all exercise – strength or aerobic - is beneficial to reduce blood pressure with (for lowering systolic blood pressure) in 2nd place combined training, 3rd equal running, resistance training and finally cycling. Note, for lowering diastolic blood pressure, resistance training came in 2nd and 3rd equal combined training, running and cycling.
"Find an exercise that you enjoy. Go out and enjoy it."
Incorporating isometric exercises into your routine can improve your blood pressure and enhance muscular strength. So, if you're looking for a versatile and efficient way to enhance your physical prowess, isometric exercise might be the perfect addition to your fitness regimen.
Stay Healthy
Alastair
Â
Achieve your Health Goals
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health performance & vitality.
Take the first step. Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Â
Related Study:
Edwards JJ, Deenmamode AHP, Griffiths M, et al Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials British Journal of Sports Medicine Published Online First: 25 July 2023. doi: 10.1136/bjsports-2022-106503