When you think of exercising, you probably think of sweating on a bike, brisk walking adding up to miles, or lifting weights in the weight room. But there is also a different form of exercise where there are things that can be utilized to exercise in addition to exercise. It is an isometric exercise that has attracted attention for its role in helping to lower and control blood pressure.
What is Isometric Motion?
Isometric exercises focus on tightening or contracting a specific muscle or group of muscles. There is no significant change in the length of the target muscles, and the associated joints do not move. This exercise is performed in a resting position, and it relies on the weight of your body to help maintain strength and stabilize your joints and core.
Because isometric exercise does not involve movement or all-round movement, but rather targets specific muscles, it can improve strength and stability in people with injuries** or arthritis.
One myth about isometric exercise is that it involves straining and holding your breath, which raises blood pressure. To perform isometric or static exercises, you need to concentrate on inhaling and exhaling slowly.
New research suggests that isometric exercise can be an effective tool to prevent or lower high blood pressure.
Why is blood pressure important?
High blood pressure is harmful because it makes the heart work harder and less efficiently. To quickly assess blood pressure, there are two key numbers when measuring blood pressure: systolic and diastolic.
The U.S. Centers for Disease Control and Prevention defines it as:
Systolic blood pressure: Measure the maximum pressure in the arteries as the heart contracts and relaxes.
Diastolic blood pressure: Measures the pressure in the arteries of the heart at rest between beats.
Healthy blood pressure below 120 80 mm Hg.
What are the latest research findings on exercise and blood pressure?
In a large study published in the British Journal of Sports Medicine, researchers looked at exercise recommendations that help lower blood pressure, which relied on older studies that emphasized aerobic or aerobic exercise such as cycling or running. This study also looked at the effects of high-intensity interval training (HIIT) and isometric exercise on blood pressure.
The authors defined healthy resting blood pressure as less than 130 85 mm Hg and hypertension as 140 90 mm Hg.
The study authors reviewed 270 trials conducted between 1990 and 2023 with 15,827 participants and compared the results of isolength, HIIT, aerobic exercise, dynamic resistance training, and a combination of the last two forms of exercise. Their findings showed that isometric exercise significantly reduced systolic and diastolic blood pressure.
How do you incorporate isometric exercise into your training?
Isometric exercise is a great addition to cardiovascular and strength training.
Wall squats and plank exercises are two of the best isometric exercises to lower blood pressure. Here's how to do it:
Squat against the wall
Stand with your back against the wall. About 2 feet away from the wall. Place your feet firmly on the ground, shoulder-width apart. Slide your back down along the wall while keeping your abdominal muscles tense and bend your legs until they are at 90 degrees or right angles. It's like sitting in a chair without chairs.
This exercise focuses on your glutes or buttocks, muscles and quadriceps or thighs, muscles, and abdominal or core muscles.
Flat plates
Plank against the wall: Stand facing the wall with your elbows and forearms on the wall. Take a step back, tuck your hips up, tighten your abs, and hold for 20 seconds.
Prone Plank: Lie on your stomach with your forearms slightly supporting your body. Use your knees and forearms to lift your hips off the ground so that they are about the same height as your shoulders. Hold this position, focusing on using your core muscles for 20 seconds.
Plank exercises focus on the back, shoulders, and abdominal muscles.
For both exercises:
Remember to breathe slowly and regularly to give your muscles the oxygen they need.
Start by holding this position for 20 seconds. Try to hold the position for two minutes. Aim to do four sets of three times a week, a few minutes apart between each set.
Relationship between isometric exercise and blood pressure