A study finds 2 exercises are more effective at lowering blood pressure

High blood pressure is a major risk factor for heart disease, stroke, kidney damage, and many other health problems. Finding safe ways to lower systolic and diastolic blood pressure without medication is important for improving health and preventing complications. A large recent study that combined results from hundreds of clinical trials analyzed the effects of various types of exercise on blood pressure. It has been found that two types of exercise are the most effective in reducing blood pressure levels in people with hypertension. We will surpass what they did.

What the study revealed is the best exercise for blood pressure

A meta-analysis published in the British Journal of Sports Medicine Remichine Reviews from 270 Uncontrolled Controls included more than 15,000 participants. These participants engaged in various types of exercise for at least two weeks. The study compared aerobic activities, dynamic resistance training, isometric resistance training (tuli exercises), and combinations of these types. The results showed that while most types of exercise lower blood pressure to some extent, isometric resistance training produced a significant reduction in systolic and diastolic blood pressure in hypertension. Aerobic exercise was the second most effective type.

Understanding isometric resistance training

Isometric resistance exercises involve muscle contraction without integrated movement. With these exercises, the muscle remains under tension while maintaining a strong position. Examples include wall sits, where you press your back against the wall and hold a semi-squat position, and planks, where the body is held tight and supported by the toes or hands and toes. Static lunges, glute bridge holds, and similar positions also engage muscles without joint movement. Studies consistently find that isometric resistance training reduces systolic and diastolic grid relaxation more than traditional strength training or aerobic exercise.

Understanding aerobic exercise

Aerobic or cardiovascular exercise includes activities that increase the heart rate and breathing for a long time while using large muscle groups in rhythm. Common examples are walking, running, cycling and swimming. Typically, aerobic exercise lasts 20 to 60 minutes per session and is done several times a week. Strength is adjusted for fitness level and health status. Research shows that aerobic exercise helps lower blood pressure by improving blood vessel function, reducing arterial stiffness, improving metabolic health, increasing insulin sensitivity, and often helping to lose weight.

Comparison of isometric resistance and aerobic exercise for blood pressure

Isometric resistance training often produces a significant decrease in both systolic and diastolic blood pressure. It often achieves greater results than other exercises with less time or movement required. It is ideal for people with joint problems or limited mobility because it is low impact. In addition, this exercise improves muscle strength and can contribute to vascular health. Aerobic exercise, while less intense than isometric training for lowering blood pressure, offers a wide range of health benefits. It improves heart and lung capacity, helps control body weight, supports metabolic health, improves mood, and increases endurance. However, aerobic exercisers are accustomed to continuous and more complete movements each week. They may be very frustrated with other people’s relationships.

How to do these exercises safely and effectively

If you have high blood pressure or other health issues, medical clearance is important before starting an exercise program, especially if you have stage 2 hypertension or heart disease. Warming up before exercise is important. Start Isometric exercises with easy positions and short holding times, such as 30 to 60 second sets, done 2-3 times a week. Gradually increase the duration and intensity. For aerobic exercise, start with short periods of low intensity, about 10 to 15 minutes, and work up to 30-60 minutes most days of the week. Maintaining a consistent exercise routine is key to achieving lasting reductions in blood pressure. Monitor your blood pressure to track progress and adjust exercises with the help of technology if needed. Combining isometric holds with aerobic exercise and strength training can improve cardiovascular and metabolic health.

Why this exercise lowers blood pressure

Several physiological mechanisms explain why isometric resistance and aerobic exercise both lower blood pressure. They reduce systemic vascular resistance by improving blood vessel function and promoting vasodilation. Holding steady muscle contractions followed by Relation improves circulation. Aerobic exercise increases the production of Nitric oxide, a molecule that relaxes blood vessels and improves mood. Both of these types of exercise improve arterial stiffness, which means that blood vessels remain elastic, reducing the pressure required to circulate effectively. Aerobic training reduces heart rate and improves cardiac efficiency, making the heart pump more efficiently at lower pressures. They also improve metabolic health by increasing insulin sensitivity, reducing inflammation, and promoting healthy body composition, all of which contribute to better blood pressure management.

An Effective Exercise Program for Lowering Blood Pressure

To reap the benefits in research, do isometric holds such as wall sits, planks, or tuli lings three times each week. Aim for a total hold time of three to five minutes spread over multiple sets per session. Include at least 150 minutes of aerobic exercise per week, such as brisk walking or cycling, in 30- to 60-minute intervals. Include high intensity intervals based on Fitness and Health Status. Also include vigorous resistance exercises such as weight lifting or physical activity that involves joint movements two or more times a week with full intensity. Progress slowly and allow recovery days to prevent injury. Regularity and flexibility are important for the development of stable blood pressure.

Limitations and considerations

Most of the studies analyzed are short-term, lasting from weeks to a few months, so the effects of long-term adherence over years are unclear. Results may vary based on age, underlying health, medication use, and individual fitness. Isometric exercise can cause a temporary spike in blood pressure during the hold, so it is advised for people with severe high blood pressure. Ultimately, the best exercise for blood pressure depends on individual preferences, physical strength, and lifestyle factors. Combining many types of exercise often produces the greatest benefit.

Lowering blood pressure

Lowering high blood pressure is one of the most affordable ways to reduce the risk of major heart diseases. Large Meta-Analyzes show isometric resistance training, which includes static exercises such as wall sits and planks, produces a significant reduction in resting systolic and diastolic blood pressure among people with hypertension. Aerobic exercise is always very important and is the second most effective method, in addition it supports a complete heart, lung, metabolic, and weight health. For optimal results, combine both methods of training safely and to maintain consistency. Over time, these exercises can significantly lower blood pressure and improve health when combined with other interventions such as diet or medication if needed.

Read more: This is a surprisingly easy way to lower blood pressure, but almost no one does it

Disclaimer: This article was created with the help of AI and edited by a human for accuracy and clarity.