The best exercise to lower blood pressure may surprise you

(SOUTH YARMOUTH) – Health experts know exercise can help lower blood pressure, but can you guess what a new meta-analysis found was the most effective exercise to achieve that?

Jogging, biking or other aerobic activity? No.

High-intensity interval training? Nope.

Pushups? Sit-ups? Bicep curls? Dead lifts? Uh-uh.

(Drum roll)

It’s isometric exercise.

Many people might think, “Wow, that’s not expected,” said cardiologist Elissa Thompson, MD.

Isometric exercise, also called static strength training, puts tension on muscles without moving joints, according to the Centers for Disease Control and Prevention. Examples include using strength, but not motion, to hold a weight up against gravity, push or pull an immovable object, or maintain a position, such as a plank.

The meta-analysis, published August 2, 2023 in the British Journal of Sports Medicine, looked at 270 studies between 1990 and February 2023 that reported decreases in resting blood pressure after following exercise routines for two or more weeks. Data drew from nearly 16,000 participants.

The results found that all five forms of exercise studied lowered blood pressure, and isometrics resulted in the most significant drop in both diastolic and systolic pressures – down 8.24 mm Hg and 4 mm Hg, respectively.

“Eight millimeters of mercury – from 138 to 130! That’s something we’d get out of a hypertension medication,” said Dr. Thompson, who practices at Cape Cod Healthcare’s Cardiovascular Centers in Hyannis and Chatham.

The Other Four Exercises

The other four forms of exercise in descending order of effectiveness were:

• Combined training,
• Dynamic resistance training,
• Aerobic exercise, and
• High-intensity interval training.

The researchers further identified isometric wall squats as best for lowering systolic blood pressure, and running as best for lowering diastolic blood pressure.

“Any type of exercise activity is going to lower your systolic blood pressure,” Dr. Thompson said. “Interestingly enough,” isometric works best, she added.

The U.S. Preventive Services Task Force recommends adults engage in at least 2.5 hours a week of moderate-intensity exercise to lower blood pressure, she said.

“I encourage people to get moving.”

What Blood Pressure Numbers Mean

Blood pressure is given in two numbers, both expressed in units called mm Hg, or millimeters of mercury. The first, and larger number, is your systolic blood pressure, and represents the amount of force against your arterial walls when the heart contracts, according to the American Heart Association. The second number is your diastolic blood pressure, the amount of force against your arterial walls between heartbeats.

A healthy blood pressure reading is lower than 120/80. For a person to be considered hypertensive, or having high blood pressure, their systolic pressure must regularly exceed 130. At that point, medicine to lower blood pressure and changes in diet and exercise may be advised. Hypertensive crisis, which requires immediate medical help, occurs when readings spike over 180/120.

About half of the U.S. population has high blood pressure, says the National Heart, Lung and Blood Institute. Untreated hypertension can damage kidneys and eyes and lead to stroke, heart failure or heart attack.

Silver Lining

The meta-analysis’ results spell good news for many patients with high blood pressure. Isometrics don’t require expensive equipment, can be done at home and may be more suitable for older or disabled people who may not be able to go out for a run or join a gym, Dr. Thompson said.

“Get a couple of cans from the pantry and do a bicep curl and hold it for a couple of minutes,” she suggested.

In addition to exercise, Dr. Thompson advises people with hypertension to consume less salt and lose weight, so they can avoid having to rely on medications to keep their blood pressure in check.

By, Rich Holmes, Cape Cod Health News