Isometric exercises 'key to lowering blood pressure': What are they?

If you’re looking to lower your blood pressure, there’s only one type of exercise you should be doing – and it’s not cardio.

A new large-scale study published in the British Journal of Sports Medicine analysed fitness data from nearly 16,000 people and found that, while all exercise can lower blood pressure, isometric exercises lower it the most.

To achieve these findings, researchers from Canterbury Christ Church University and Leicester University looked at data from 15,827 people who had exercised for two weeks or more across 270 clinical trials published over a 30-year span between 1990 and 2023.

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Resting blood pressure was found to be reduced by 8.24/4mmHg after isometric exercises, compared to 4.49/2.53mmHg after cardio, and 4.08/2.50mmHg after high intensity interval training (HIIT).

What is an isometric exercise?

"Isometric exercises are a form of strength training where muscles are contracted without joint movement, meaning there is no visible change in muscle length or joint angle during the exercise," Lee Mitchell, personal trainer and UK fitness ambassador for Renpho, says.

The study points to planks and wall sits in particular, which require little movement and hold the same position for a certain amount of time.

"These exercises require individuals to hold a static position – activating specific muscle groups to maintain the contraction for a set duration," Mitchell adds. "The plank is one of the most effective methods for reducing blood pressure – in some cases, nearly twice as effective as the government-recommended exercise guidelines."

Benefits of isometric exercises

Mitchell echoes the study in saying that one of the key benefits of isometric exercises like wall sits and planks is the ability to lower blood pressure.

"By engaging in isometric exercises, individuals can experience improvements in blood pressure regulation, making these exercises an appealing option for those with hypertension concerns," he adds.

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"Additionally, these exercises are time-efficient and require minimal equipment - making them accessible to a wide range of individuals.

"As a result, they can be easily incorporated into a workout routine without the need for elaborate gym setups. What’s more, this type of exercise is joint-friendly, posing lower risks of joint strain or injury compared to certain high-impact dynamic exercises."

Incorporating isometric exercises into your workout routine

Mitchell suggests either tacking on a few isometric exercises to your regular strength training or cardio exercise routine, or carving out time for a specific blood pressure-lowering session each week.

"It's essential to hold each isometric position for a specific duration while maintaining proper form and breathing," he says.

"Gradually increasing the duration of the holds or adding variations can make the exercises more challenging as individuals progress."

Best isometric exercises to do

Dean Zweck, product development manager at Total Fitness recommends these five isometric exercises:

1. Wall sit

How to do it: Stand with your back against the wall and slide down until your knees are at a 90-degree angle and your thighs are parallel to the ground. Try to hold this position for 60 seconds.

Why it’s good for you: Wall sits help to improve lower body endurance and stability.

2. Glute bridge hold

How to do it: Targeting your glutes, this exercise requires you to lie on your back with your knees bent and your feet flat on the ground. Slowly lift your hips until your body forms a straight line, slightly rolling onto your shoulders for support and hold the position.

Why it’s good for you: It helps you strengthen all the muscles in the back of your body and improve hip stability.

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3. Superman hold

How to do it: Lie face down and extend your arms outwards with your legs straight. Then lift your arms, chest and legs off the ground at the same time, holding the position – like Superman.

Why it’s good for you: This is a great exercise to help you strengthen your shoulders, glutes and core, and improve stability.

4. Plank

How to do it: Start in either a push-up position with your arms and legs straight or come down onto your elbows with your legs straight. Keep your body in a straight line and hold the position. You can also start with your knees on the ground if you are unable to hold the original position.

Why it’s good for you: This position is all about the core muscles, which works to enhance your stability, while also improving shoulder and back strength.

5. Isometric bicep curl

How to do it: Place a dumbbell in each hand, with your palms facing upwards and your arms positioned in a 90-degree angle before curling it towards you

Why it’s good for you: Isometric bicep curls help to promote endurance in your arms.

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