Isometric exercise vs. cardio Which is better for reducing blood pressure?
Isometric exercise vs. cardio Which is better for reducing blood pressure?
Isometric Exercises: The Key to Lowering Blood Pressure
Exercise is widely recognized as an important component of a healthy lifestyle, offering a range of physical and mental health benefits. And now, a new analysis of 270 studies has provided further evidence that certain types of exercise may be particularly effective at lowering blood pressure, making them especially beneficial for individuals with hypertension.
The analysis investigated the benefits of various forms of exercise in lowering blood pressure, including aerobic, dynamic resistance, combined, high-intensity interval training (HIIT), and isometric exercises. While all of these exercise types provided benefits, the analysis revealed that isometric exercises, specifically static isometric exercises like wall sits, were the most effective at lowering blood pressure.
Isometric exercises involve increasing tension in a muscle without moving any surrounding joints. This is achieved by either pushing against an immovable object or simply holding a position where a muscle remains tense. Wall sits, where you descend to a squat position while pressing your back against a wall, are a prime example of an isometric exercise that can effectively lower blood pressure.
But why are isometric exercises so effective? According to Dr. Yu Ming Ni, a cardiologist, isometric exercise builds muscle mass and has the potential to train blood vessels to have improved basal dilation, resulting in lower blood pressure. However, it’s important to consult your physician before starting any new exercise regimen.
Despite the findings of this study, it’s worth noting that experts still recommend a mix of different types of exercise for the strongest overall health benefits. Isometric exercises should be seen as complementary to pre-existing exercise modes, providing people with a range of exercise choices rather than limiting them.
- Vegetarian diets may lower heart disease risk
- Can omega-3s protect against hearing loss?
- Can daily strawberry consumption improve heart and brain health?
For example, high-intensity interval training (HIIT) and aerobic exercises help strengthen cardiovascular fitness, while muscle strengthening exercises improve and maintain musculature. Each type of exercise provides unique benefits beyond just lowering blood pressure.
Dr. Melody Ding, an associate professor at the Sydney School of Public Health, finds the study convincing, stating that the authors used a strong research design and conducted a well-done analysis. However, Dr. Yu Ming Ni remains cautious, expressing uncertainty about the mechanism through which isometric exercise lowers blood pressure.
In terms of risks, the study did not find any unique adverse effects associated with isometric training compared to other forms of exercise. However, individuals with dangerously high blood pressure should approach any exercise program with caution. It is important to consult with a healthcare professional and carefully manage blood pressure before engaging in isometric exercises.
Ultimately, the key takeaway is that some exercise is better than no exercise at all. Find an exercise that you enjoy and stick with it, while also incorporating various types of exercise to improve different aspects of health and fitness. Whether it’s isometric exercises like wall sits, dynamic resistance training, aerobic exercises, or HIIT, the important thing is to stay active and prioritize your well-being.
