In the battle against high blood pressure, the humble wall squat might prove to be a formidable ally, according to a comprehensive study recently published in the British Journal of Sports Medicine[1]. An analysis of 270 studies, encapsulating data from almost 16,000 individuals, has provided a strong case for the efficacy of isometric exercises, specifically wall squats (also known as wall sits), in reducing blood pressure.
Isometric exercises, which involve engaging muscles without movement, were found to deliver superior results in comparison to other forms of physical activity such as cardio, resistance training, and High-Intensity Interval Training (HIIT) workouts. These exercises include not only wall squats but also the plank.
The researchers, led by academics at Canterbury Christ Church University in Kent, analysed the impact of different exercises on systolic blood pressure, the force at which the heart pumps blood around the body; and diastolic blood pressure, the resistance to the blood flow in the blood vessels between heartbeats when blood is pumped around the heart. The data revealed that while there were significant reductions in resting blood pressure following cardio (aerobic exercise); dynamic resistance training, such as squats, press-ups, and weights; high intensity interval training (HIIT); and combined training and HIIT, the largest reductions were observed after isometric exercise training.
Expounding on the physical mechanism behind this, study author Dr Jamie O'Driscoll from Canterbury Christ Church University said, "They increase the tension in the muscles when held for two minutes, then cause a sudden rush of blood when you relax. This increases the blood flow, but you must remember to breathe."
The authors of the study believe that the current exercise recommendations for the prevention and treatment of high blood pressure, which are based on "older data", may be in need of a review. "Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training, and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure. Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure. These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension," the researchers wrote.
High blood pressure puts extra strain on blood vessels, heart, and other organs, such as the brain, kidneys, and eyes, which can potentially lead to serious health issues including heart attacks, strokes, and vascular dementia. Whilst medications can be an effective part of the treatment plan, lifestyle changes, such as regular exercise, weight loss, and reduced intake of caffeine, alcohol, and salt, also play a crucial role in maintaining healthy blood pressure levels.
Senior cardiac nurse at the British Heart Foundation, Joanne Whitmore, affirmed the benefits of regular exercise for heart health, pointing out that those who engage in exercise they enjoy tend to sustain lower blood pressure levels. However, she emphasised the importance of making other lifestyle adjustments, such as reducing salt intake, maintaining a healthy weight, and continuing any prescribed medication.
This novel study could prompt the reconsideration of existing exercise guidelines for hypertension prevention and treatment. Dr Kush Joshi, a sports and exercise medicine consultant, commented that these findings should encourage policymakers to put more emphasis on exercise in the treatment of not only high blood pressure but also other medical conditions, reducing the overall medication burden for the population.
Whether it's adopting the stance for a wall squat or maintaining the position of a plank, it appears these simple, stationary exercises might be some of our best tools in the ongoing quest for better heart health. As always, individuals should consult with their GP to discuss the most suitable exercise options for their specific condition.
1. What is the key finding of this study?
The key finding of the study is that isometric exercises, like wall squats and planks, have been shown to be the most effective forms of exercise for lowering blood pressure.
2. What is an isometric exercise?
Isometric exercises are those that engage muscles without movement. Examples include wall squats, where you sit against a wall as if in a chair, and planks, where you hold your body in a push-up position.
3. How was the study conducted?
The study analysed data from 270 different studies, including almost 16,000 people. Researchers examined the impact of different types of exercise on systolic and diastolic blood pressure.
4. How does isometric exercise compare to other types of exercises?
While other types of exercise like aerobic, dynamic resistance training, combined training, and high-intensity interval training also reduced blood pressure, isometric exercises were found to be the most effective.
5. Does the study suggest changes to current exercise guidelines for blood pressure?
Yes, the researchers suggest that current exercise recommendations for the prevention and treatment of high blood pressure, which are based on older data, may need to be reviewed in light of these findings.
6. What is considered high blood pressure?
High blood pressure is generally considered to be 140/90mmHg or higher. High blood pressure puts strain on blood vessels, heart, and other organs, which can lead to serious health problems.
7. Are there lifestyle changes that can help reduce blood pressure?
Yes, in addition to regular exercise like wall squats, lifestyle changes can include losing weight, cutting back on caffeine, alcohol, and salt, and eating healthily.
8. I have high blood pressure, should I start doing these exercises immediately?
While the study findings are promising, it is always recommended to speak to your doctor or a healthcare professional before beginning a new exercise regimen, especially if you have a pre-existing condition such as high blood pressure.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503
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