The Most Effective Workouts for Lowering Blood Pressure

Recently, my doctor advised me to monitor my blood pressure more vigilantly due to some medications I’m currently taking. While it’s still in the normal range, it’s been gradually increasing, leading me to ponder ways to manage it. Given that hypertension affects an estimated 12.8 billion adults and raises the risk of serious conditions like heart attacks and strokes if left unchecked, it’s a valid concern.

Exercise is widely endorsed as a key method for lowering blood pressure. Public health organizations often recommend moderate-intensity aerobic activities each week, like jogging and cycling, to help keep levels stable. However, recent studies indicate that this may not be the most effective approach.

A compelling study, a 2023 analysis, assessed 270 randomized controlled trials involving about 16,000 adults, focusing on various exercise regimens lasting at least two weeks. The analysis found that all types of exercise—from aerobic workouts to resistance training—significantly reduced blood pressure compared to inactive controls.

Interestingly, isometric exercises, like wall sits and hand grips where muscles are contracted in fixed positions, demonstrated a notable effect. On average, these exercises produced reductions in blood pressure comparable to those achieved with medication, showing drops of 8.24 and 4 mmHg respectively. Such reductions equate to a 22% decrease in the risk of major cardiovascular events over a few years. In contrast, aerobic exercise had nearly half that potency.

This difference likely stems from how isometric exercises impact blood flow. For instance, during wall squats or planks, one holds muscles in a contracted state for about 1-2 minutes, which temporarily restricts blood flow. Once the muscles relax, blood rushes back in, leading to lower blood pressure for several hours, a beneficial effect that can be sustained with repeated sessions.

What makes isometric training particularly enticing is its ease of integration into daily routines. A 2023 study revealed that just 12 minutes of these exercises, performed three times a week, were sufficient to substantially lower blood pressure over a 12-week period.

That said, I don’t intend to suggest neglecting other training forms. Aerobic and resistance exercises are still vital for cardiovascular health and muscle development. However, if your blood pressure is a concern, incorporating isometric exercises into your workout could be beneficial. I’m choosing to add wall squats to my leg day routine.

Grace Wade is a health reporter for New Scientist based in the U.S.

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