The study suggests that isometric exercises, such as planks and wall squats, may be more effective at reducing resting systolic and diastolic blood pressure compared to moderate-intensity aerobic activity. The researchers examined 270 randomized controlled clinical trials involving 15,827 participants to reach this conclusion.

According to the study, performing isometric exercises like wall sits for 4 sets of 2 minutes, with 2 minutes of rest in between, three times a week, can be particularly beneficial for lowering blood pressure. It was noted that while other forms of exercise, such as aerobic exercise training, dynamic resistance training, combined training, and high-intensity interval training, are also effective in reducing blood pressure, isometric exercise training was found to be the most effective among the various modes tested.

According to Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University and senior author of the report, the reduction in blood pressure could be attributed to the static contraction of the muscles that squeeze the vessels that supply blood to the working muscles. “That reduces the flow of blood to the muscle during exercise and therefore oxygen supply to the muscle. When the muscles relax afterward, it causes a large flow of blood through the vessels, triggering greater improvements in blood flow regulation,” stated Driscoll in a statement.

However, it’s important to note that the effectiveness of exercise can vary from person to person, and individual response to different types of exercise may differ. While isometric exercises may be highly effective for some individuals, others may experience better results with other forms of exercise, such as aerobic activities like walking or cycling.

According to Dr Pandey, walking is a low-impact aerobic exercise that is excellent for cardiovascular health.Regular walking can improve blood circulation, reduce the risk of heart disease, and help maintain healthy blood pressure levels,” stated Dr Pandey.

Moreover, while isometric exercises like planks and wall squats may not directly impact blood pressure in the same way as aerobic exercises, they offer other benefits for overall health and fitness. These exercises contribute to better posture and core stability, which can indirectly support cardiovascular health. As a result, incorporating a variety of exercises into a balanced fitness routine can be beneficial for overall health and well-being.

As with any exercise program, it’s essential to consult with a healthcare professional or fitness expert to determine the most appropriate and effective exercise regimen based on individual health conditions and fitness goals. The findings of the study may provide valuable insights for future guideline recommendations, but individualized approaches to exercise remain crucial for optimizing health outcomes.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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