Isometric Training Lowers Blood Pressure

A 2023 meta-analysis published in the *British Journal of Sports Medicine* looked at 270 trials involving over 15,000 participants. It found that isometric exercise was the most effective single exercise modality for reducing both systolic and diastolic blood pressure. On average, isometric exercise training results in a reduction of 8.24 mmHg in systolic blood pressure and 4.00 mmHg in diastolic blood pressure. For comparison, aerobic exercise ("cardio") typically lowers systolic blood pressure by about 4.49 mmHg and dynamic resistance training by 4.55 mmHg. The primary way isometrics achieve this is by reducing total peripheral resistance, which is the force that blood must overcome to flow through the arteries. This is thought to be mediated by improvements in how the autonomic nervous system controls the constriction and dilation of blood vessels. The most effective isometric exercise for lowering systolic blood pressure, according to a secondary analysis, is the wall squat. Other effective static exercises include planks, glute bridges, and isometric handgrip exercises. A typical protocol for these exercises involves holding a contraction for a set period, often repeated in several sets. For example, a wall squat might be held for 2 minutes, followed by a rest, and repeated for four sets, performed three to five times a week.