The best exercises that lower blood pressure were not the so-called cardio exercises traditionally considered best for hypertensive patients – not jogging, not walking with poles, not swimming or cycling. They are much simpler, take less time and do not require any equipment.
This discovery is a little shocking. It was made by scientists at Canterbury Christ Church University and published in the British Journal of Sports Medicine. Here many will begin to sneer at “British scientists”. But this Internet meme hardly sounds good in the country of Mendeleev. After all, England is the country of Newton, without whom modern science would not exist at all.
Science Begins with Doubt
What did British scientists discover this time? It turns out that isometric exercises like planks or “wall chairs” lower blood pressure the most.
But first, about the research and results. As often happens in science, it all started with doubt. Scientists decided to test the classic recommendations on physical activity for hypertensive patients. It has been written everywhere and many times that moderate aerobic exercise is optimal for them; they even began to be called cardio training.
Dynamic training has always been widespread. These are gymnastic exercises, squats, push-ups, swings of arms and legs, body movements, etc. Weights can also be used for them. Such loads, especially if they are not very heavy, are also good for people with hypertension.
But on the other hand, in recent years the range of exercises has become much wider. If previously these were aerobic and dynamic exercises (with or without loads), now high-intensity interval training and isometric exercises are becoming more and more popular.
The first is when people give themselves some kind of quick maximum load, then take a break, then repeat everything. That is, it is a sprint with intervals. The load can be a real sprint run of 100 or 200 m, running up the stairs, a short but intense approach to the barbell, dumbbells, horizontal bar, etc.
And isometric or static exercises are a game of frozen figures. A person makes a very intense effort, but no movements occur in the muscles and joints. This happens when they try to push a doorway apart, “raise” the door crossbar, stand in a plank, or “sit” on a “chair against the wall.” Here are the last two exercises, which are still not as intense and difficult as lifting something that cannot be lifted or spreading something that cannot be moved apart, and have proven to be optimal for reducing pressure.
The results speak for themselves
Scientists combined 270 experimental studies conducted from 1990 to 2023. In total, almost 16 thousand people took part in them. Their blood pressure changes were assessed after exercise that lasted at least two weeks. All exercises were divided into six types. And here are the results:
— aerobic training (cardio exercises) reduced upper systolic pressure (SBP) by 4.49 mmHg. Art., and lower diastolic (DBP) – by 2.53 mm Hg. Art.;
– dynamic training (with weights) reduced blood pressure a little more – by 4.55/3.04 mm Hg. Art. respectively;
– combined training, combining aerobic and dynamic exercises, reduced SBP slightly more – by 6.04 mm Hg. Art., and slightly less than DBP – by 2.54 mm Hg. Art.;
– high-intensity interval training turned out to be slightly less beneficial, reducing blood pressure by 4.08/2.50 mmHg. Art.;
— training with isometric exercises had the best effect on blood pressure, it decreased by 8.24/4 mmHg. Art.
Training methods for hypertensive patients need to be revised
As you can see, all types of training are useful for people with hypertension, but the positive effect of the plank and the “chair” on blood pressure turned out to be stronger.
“Overall, isometric exercise is the most effective method of reducing both systolic and diastolic blood pressure,” says study participant Dr Jamie O’Driscoll , from the School of Psychology and Life Sciences at Canterbury Christ Church University.
The overall conclusion of the study is: “Aerobic exercise, dynamic resistance exercise, combination training, high-intensity interval training, and isometric exercise are all quite effective in reducing SBP and DBP. When compared, isometric exercises turned out to be the most effective. The results of this analysis should form the basis for future recommendations.”
How to sit without a chair?
In the meantime, hypertensive patients should add isometric exercises to their cardio training. Moreover, it is very easy to do, because they do not require any special equipment and can be performed at home at any time.
There’s probably no need to explain to anyone how to do a plank; it’s a very popular exercise today. But it’s worth talking about the not so popular “chair against the wall”. The exercise is similar to sitting without a chair, with your back resting on the wall. The hips should be horizontal, the shins should be vertical, and the angle at the knees should be 90 degrees.
To “sit down” like this, you need to stand against a wall, lean your back and buttocks against it, put your feet shoulder-width apart, and keep your arms along your body. Move your legs forward little by little and, bending them at the knees, gradually slide your body down to the desired level. Your arms can be raised to a horizontal position. Try to hold this position for at least 10 seconds – it’s not easy. Then gradually increase the time. The same rule applies to the plank.
In general, there are a lot of isometric exercises. You can freeze in a half-squat or in a position as if you were doing push-ups, at a height of 2-3 cm from the floor. Or simply, sitting on a chair, stretch out and hold your legs in a horizontal position. Try, sitting at the table, pressing on its surface with your hands. Or clasp your palms together, trying to push one hand away with the other. Move your head with your hand, but resist so much that it does not turn. You will find a lot of similar exercises on the Internet.
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