A new study has found exercises that can be done at home are the best way to lower blood pressure.
A new study has found exercises that can be done at home are the best way to lower blood pressure.
Going for a run, walk or bike ride has long been touted by doctors as the best way to lower blood pressure.
But now a study has found other activities and workouts which can be done at home are in fact better at preventing the condition.
So-called isometric exercises,which involve holding certain positions of mild difficulty for a couple of minutes at a time, have been found to reduce blood pressure by 80 per cent more than aerobic exercise.
Examples of such exercises include the plank, the wall sit, straightened legs with weights and holding a closed fist against a spring (see below).
Scientists at Canterbury Christ Church University in the UK reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
Aerobic exercise, which prevailing wisdom and the NHS say is the best for preventing hypertension, was found to reduce blood pressure by 4.49/2.53 mmHg, on average.
However, isometric training was found to lower systolic pressure – when the heart is contracted – by 8.24 mmHG (83 per cent more than cardio), and diastolic – in between pumps – by four units (58 per cent better).
Data from more than 15,000 people gathered from different studies conducted between 1990 and 2023 found that lifting weights and high-intensity workouts, known as HIIT, reduced blood pressure by a similar amount to cardio.
Scientists at Canterbury Christ Church University reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
The wall sit
The single most effective exercise a person could do was a wall sit, data shows.
Dr Jamie O’Driscoll, lead author of the study, told The Telegraph that “performing four two-minute wall sits [with two minutes rest in between] three times per week is an effective way to reduce your blood pressure”.
“Isometric exercise can be performed in your own home in the form of a wall squat, or handgrip,” he added.
The hand-grip test, which involves squeezing a dynamometer that can cost less than £10 (NZ$21), is designed to be held for a couple of minutes at a time at 3/10 exertion.
The blood pressure benefits of the handgrip exercise were first discovered around 50 years ago when fighter pilots kept passing out due to large G forces in F-16 jets. Squeezing the controls in the cockpit kept them awake by increasing blood pressure temporarily. Follow-up studies found these people had long-term benefits in the form of lower blood pressure.
People doing the wall sit, Dr O’Driscoll says, should do it four times and each time it should get harder, starting around a 3/10 difficulty before reaching a 9/10 for the final two-minute burst.
“These findings are promising, especially for members of the population who may find it difficult to perform regular dynamic exercise as it can be performed easily in the home environment,” he added.
“The results of this work demonstrate the value of performing static exercise for managing blood pressure; however, it is important to consider isometric exercise as complementary to pre-existing exercise modes, providing participants with a range of exercise choices rather than limiting them.”
The academics said that current exercise recommendations for the prevention and treatment of high blood pressure are based on “older data” and suggest that it may be time to review the current guidelines.
“Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure,” according to the study.
“These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension.”
For the average adult, high blood pressure is considered to be from 140/90mmHg.
When a person’s blood pressure is too high, it puts extra strain on the blood vessels, heart and other organs such as the brain, kidneys and eyes.
Persistent high blood pressure can lead to a number of serious health problems including heart attacks, strokes and vascular dementia.
While there are medications that can help, people can make a number of lifestyle changes to help bring their blood pressure down, including exercising regularly, losing weight, and cutting back on caffeine, alcohol and salt.
The study is published in the British Journal of Sports Medicine.
Isometric exercises explained
Isometric exercises can be done at home, at the gym, or anywhere else with privacy. Some require equipment, but others need no subscriptions, memberships or apparatus.
Wall sit
Stand next to a wall with your back flat against it. With arms by your sides and palms touching the wall, smoothly move your feet away from the wall at shoulders-width apart until your knees are bent at a 90-degree angle.
Maintain this pose for two minutes, with thighs always parallel to the ground. Take a two-minute pause, and repeat until four sets, totalling eight minutes, have been completed.
Plank
A plank involves lying face down on the ground and then holding one’s body weight up with only the feet and elbows touching the floor. The back should be straight and parallel to the ground, not angled.
Hold for two minutes, take a two-minute rest. Repeat four times.
Hand grip
Hand-grip tests require a dynamometer, which can be purchased in athletics shops or online. It involves a spring and two handles. The handles should be squeezed with one hand and held for two minutes.
Leg extensions
Leg extensions require gym equipment, so are less suitable for home workouts. They’re performed by loading up a weight, straightening your legs and holding the weight for two minutes before repeating.
