High blood pressure affects an estimated 1.28 billion adults globally and is a major risk factor for heart attacks and strokes. While current guidelines recommend 150 minutes of aerobic exercise per week to control blood pressure, studies suggest a more efficient, simpler, and time-saving option: isometric exercise.

A 2023 analysis of 270 randomized controlled trials with nearly 16,000 participants showed that all forms of exercise, from aerobic to strength training, help lower blood pressure. However, the most significant results came from isometric exercises, such as wall sits and hand grips.

These exercises involve holding a static position for an extended period. For example, with a wall sit, you lean your back against a wall, lower yourself into a seated position, and hold for one to two minutes.

Similarly, a long-hold plank requires you to support your body on your forearms and toes, tightening your core and holding still.

Another simple exercise is to tightly grip a rubber ball or towel for two minutes.

Each exercise should be repeated two to three times with rest periods in between for optimal results.

These exercises, characterized by holding muscles in a tense state for a fixed duration, reduce systolic blood pressure by an average of 8.24 mmHg and diastolic blood pressure by 4 mmHg. This reduction is comparable to the effect of some blood pressure medications and can lower the risk of heart attack and stroke by up to 22% with long-term practice.

A man performing a wall sit. Photo: Urbazon

A man performing a wall sit. Photo: Urbazon

The mechanism behind isometric exercises is relatively simple. When you tense your muscles and hold a position for an extended period, blood flow to that area temporarily decreases. Upon relaxing, the blood vessels dilate, improving circulation and reducing pressure on the artery walls, thus lowering blood pressure.

Another 2023 study showed that just 12 minutes of isometric exercises three times a week for 12 weeks is enough to produce significant improvements in blood pressure. This makes them an ideal choice for busy individuals or those with limited time for lengthy workouts.

However, experts advise against completely eliminating other forms of exercise. Aerobic and strength training remain crucial for maintaining cardiovascular health and overall physical well-being.

If you're looking to control your blood pressure without drastically altering your schedule, consider adding a few isometric exercises like wall sits or planks to your daily routine.

Thuc Linh (According to Daily Mail)