Isometric exercises like wall sits and planks show the greatest benefits, according to a new study.

A recent study has highlighted that certain exercises, especially isometric ones like wall squats and planks, may be the most effective at lowering blood pressure. The study, which analysed data from nearly 16,000 participants across 270 previous studies, found that while various types of physical activity, including cardio, resistance training, and HIIT, can help lower blood pressure, isometric exercises provided the most significant results.

Published in the British Journal of Sports Medicine, the study focused on the effects of different exercises on both systolic (the force of blood pumped by the heart) and diastolic (the resistance of blood flow between heartbeats) blood pressure. The researchers, led by experts from Canterbury Christ Church University, concluded that isometric exercises like wall squats and planks resulted in the most considerable reductions in resting blood pressure.

Along with isometric exercises, cardio, dynamic resistance training (such as squats, press-ups, and weightlifting), and HIIT were also found to significantly reduce blood pressure. However, the largest reductions in both systolic and diastolic pressure were seen in those who performed isometric exercises.

The study’s findings suggest that current exercise guidelines for managing high blood pressure, which are based on older data, may need to be revised. Researchers are now calling for updated recommendations that better reflect these findings, which show that a combination of aerobic, dynamic resistance, HIIT, and isometric exercises can all play a key role in managing hypertension.

High blood pressure, typically considered to be above 140/90mmHg, puts extra strain on the heart, blood vessels, and organs, including the brain, kidneys, and eyes. If left unmanaged, it can lead to serious health conditions like heart attacks, strokes, and vascular dementia. While medication is commonly prescribed to treat high blood pressure, lifestyle changes, including regular exercise, weight loss, and reducing caffeine, alcohol, and salt intake, are important steps towards improving overall health.