Simple exercises that require no equipment, such as a wall sit, could be the ‘best form of activity’ to help reduce blood pressure.
A new study published in British Journal of Sports Medicine found that cardio, resistance and HIIT training are also good for bringing down blood pressure – but second only to isometric exercises, such as wall sits and planks.
These exercises involve engaging muscles without movement and apparently, they give the best results.
The study was led by academics at Canterbury Christ Church University in Kent, who there were significant reductions in resting blood pressure following cardio, dynamic resistance training, (such as squats, press-ups and weight), and combined training and HIIT.
But the largest reductions were seen after isometric exercise training.
The most beneficial exercise among runners were wall sits.
Current exercise recommendations for the prevention and treatment of high blood pressure are based on ‘older data’, according to the researchers behind this study, and suggest that it may be time to review the current guidelines.
‘Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure,’ they wrote.
‘Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.
‘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.’
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