All types of physical activity have been shown to help reduce high blood pressure (BP) but a new study published earlier this year in the British Journal of Sports Medicine has ranked the effectiveness of different types of exercise in lowering BP and the results surprised me.
The researchers conducted a large-scale systematic review and network meta-analysis of 270 randomised controlled trials in order to assess which type of exercise is most effective in lowering resting blood pressure.
They looked at 5 different types of exercise as shown below:
Each exercise type was ranked based on the impact it had on both systolic and diastolic blood pressure readings which are measured in millimetres of mercury (mmHg). Click here for more information on blood pressure.
The results showed that Isometric Exercises were most effective in lowering both systolic and diastolic pressure.
The study also broke down each exercise type into sub-categories to assess individual exercises and the results are shown in the table below:
KEY TAKEAWAYS
- Isometric exercises such as wall squats, hand grip and leg extensions offer the greatest benefit to patients with high BP
- All other exercises also reduce BP but just not by as much
- It’s important to note that this study only relates to one health issue, ie high blood pressure Other exercise types may be superior for building muscle, developing speed or athletic ability
- Because isometric exercises are only done in one position, they will only improve strength in that position
- Since the exercises are static they can be done almost anywhere and are particularly good for people who may have difficulty exercising otherwise due to limited mobility or those with time/access issues
- As blood pressure increases while performing exercise, if you have hypertension or heart issues, it is best to check with your health provider before starting a new regime
- The protocol used in the study for isometric exercises involved holding the exercise for 2 minutes, taking a 2 minute break and repeating for 4 cycles in total. Practitioners recommend beginning with 20-30 second holds and building up to 2 minutes.
CLICK ON EACH IMAGE FOR EXERCISE DEMONSTRATION
Isometric Wall Sit
Isometric Leg Extension
Isometric Hand Grip
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