Life scientists at the University of Canterbury in the UK have conducted a comprehensive data analysis of existing evidence from clinical trials. Their results indicate that static isometric exercises (which engage muscles without body movement) are the best method for lowering blood pressure. Additionally, aerobic exercise, dynamic resistance training (such as squats, push-ups, and weightlifting), and high-intensity interval training (HIIT) are also effective.
This study, published in the British Journal of Sports Medicine, concludes that isometric exercises are the most effective mode for reducing both systolic and diastolic blood pressure. This lays the foundation for new exercise guidelines for the prevention and treatment of arterial hypertension.
To update information on the best exercise forms for controlling blood pressure, researchers searched databases for clinical trials examining the impact of exercise training interventions lasting two weeks or longer on resting blood pressure. Exercise interventions were categorized as aerobic exercise, dynamic resistance training, a combination of both, HIIT, and isometric exercises.
The analysis showed that participants’ resting systolic and diastolic blood pressure significantly decreased after all types of exercise. However, the largest reduction was observed after isometric exercise training.
Specifically, the blood pressure reductions were as follows:
- Aerobic exercise: 4.49/2.53 mmHg
- Dynamic resistance training: 4.55/3.04 mmHg
- Combined training: 6.04/2.54 mmHg
- HIIT: 4.08/2.50 mmHg
- Isometric training: 8.24/4 mmHg
The ranking of effectiveness in reducing systolic blood pressure was:
- Isometric training (98%)
- Combined training (76%)
- Dynamic resistance training (46%)
- Aerobic exercise (40.5%)
- HIIT (39%)
Secondary analysis indicated that wall squats (an isometric exercise) and running (an aerobic exercise) were the most effective single exercises for lowering systolic (90.5%) and diastolic (91%) blood pressure, respectively. Overall, isometric exercises were the most effective in reducing both systolic and diastolic blood pressure.
