Exercises like wall squats may help decrease blood pressure, study suggests

According to a recent study, exercises like “wall sits” may be the most effective way to help people lower their blood pressure.

Researchers discovered that other forms of exercise, such as aerobic, resistance training, and HIIT exercises, are as beneficial for lowering resting blood pressure.

However, they claimed that isometric exercises—those that require contracting muscles without moving—such as wall sits and planks—deliver the highest effects.

Researchers analyzed other studies that examined the relationship between exercise and blood pressure for the study, which was published in the British Journal of Sports Medicine.

The final analysis comprised data from over 16,000 individuals from 270 studies.

They looked at how different types of exercise affected two blood pressure measurements: systolic blood pressure, which measures the force with which the heart pumps blood throughout the body, and diastolic blood pressure, which measures the resistance to blood flow in the blood vessels between heartbeats when blood is pushed around the heart.

Following cardio (aerobic exercise), dynamic resistance training, such as squats, press-ups, and weightlifting, high intensity interval training (HIIT), and combined training and HIIT, resting blood pressure significantly decreased, according to the research team, which was led by academics at Canterbury Christ Church University in Kent.

But following isometric exercise training, the decreases were the greatest.

According to a secondary investigation of specific workout types, runners and people who execute “isometric wall squats” benefited the most.

According to academics, current exercise recommendations for the prevention and treatment of high blood pressure are based on “older data,” and it may be time to reassess the recommendations.

In their study, they found that decreasing resting systolic and diastolic blood pressure was considerably aided by aerobic exercise training, dynamic resistance training, combination training, high-intensity interval training, and isometric exercise training.

Overall, the most efficient method for lowering both systolic and diastolic blood pressure is isometric exercise training.

These results offer a thorough, data-driven foundation to enable the creation of new exercise guidelines for the prevention and treatment of arterial hypertension.

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