Best Exercise For High Blood Pressure Found

What is the best exercise for high blood pressure? The research by the University of Leicester in the UK found what exercises to choose for high blood pressure. We need those that lower blood pressure most efficiently. The results of the study were in the British Journal of Sports Medicine. The study took data from 15,827 participants.

The researchers investigated all different types of exercises and workouts. These included aerobic exercise training, dynamic resistance training, high-intensity interval training (also known as HIIT), and isometric exercise training.

The researchers took participants’ blood pressure before the study and after participants exercised for at least two weeks. They also took the blood pressure of the control group.

The study’s results

Researchers found that isometric exercise was the most effective at lowering blood pressure. Specifically, performing isometric exercises over time lowered blood pressure on average a 8.24 mmHg systolic and 4 mmHg diastolic readings.

👉 An isometric exercise is when you tense your muscles without moving your body, like when you do planks or hold a squat against a wall.

This decrease was more than the 4.08 and 2.50 mmHg decreases seen with high-intensity interval training/HIIT. Results for aerobics were the 4.49 and 2.53 mm Hg decreases. Dynamic resistance and weight training resulted in the 4.55 and 3.04 mm Hg decrease. Notably, 6.04 and 2.54 mmHg decreases when aerobics combined with weight training.

Why isometric exercises lower blood pressure

Isometric exercises lower blood pressure through several key mechanisms:

Muscle Contraction

When you hold a muscle contraction without moving, it temporarily reduces blood flow to the muscle. This happens because the contracted muscle squeezes the blood vessels, making it harder for blood to pass through. As a result, certain substances, like potassium and lactate, start to build up in the muscle.

When you finally release the contraction, blood flow rushes back into the muscle. This sudden increase in blood flow helps to flush out the built-up substances. The blood vessels also expand (a process called vasodilation), which helps to lower overall blood pressure

Blood Vessel Response

When you release the contraction, blood flow increases, and the blood vessels expand. This expansion helps lower blood pressure.

Improved Blood Vessel Function

Regular isometric exercises train your blood vessels to expand more easily, improving their function and helping to lower blood pressure over time.

Increased Nitric Oxide

The exercises may increase the release of nitric oxide, a compound that helps blood vessels relax and widen, further reducing blood pressure.

Overall Health Benefits of Exercises for High Blood Pressure

Isometric exercises also improve muscle strength and endurance, which can contribute to better overall cardiovascular health and lower blood pressure.