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If you’re monitoring your blood pressure, or if you already have hypertension, you might think only cardio exercise can help since high blood pressure is related to heart disease. However, new research published in BMJ Open Sport and Exercise Medicine suggests that doing isometric exercise training (IET)—like wall squats—once a week can also help keep blood pressure in check. Here’s what the study authors want you to know.
What happened during the study?
The researchers started by asking 100 adult participants with normal to high-normal blood pressure (120 to 140 mm Hg) to do four weeks of lower-body-focused IET. The 80 participants in the experimental group performed a series of four wall squats three times per week. The other 20 participants served as a control group.
After four weeks, the group that did the wall squats saw their blood pressure drop by an average of 9.45 mm Hg compared to the control group. Those who kept up the wall squats for eight weeks saw their blood pressure drop by an average of 13.73 mm Hg compared to the control group. What’s more, even the IET exercisers who did less—as little as one session a week—saw their blood pressure drop an overall average of about 6.5 to 7 mm Hg after eight weeks.
How do isometric exercises support healthy blood pressure?
When you do IET, you’re performing static movements. “Isometric exercise involves contracting a muscle without moving the joint—for example, holding a wall sit or squeezing a handgrip,” says Leandro Slipczuk Bustamante, M.D., Ph.D., system director of noninvasive cardiology and associate professor of medicine at Montefiore Einstein in Bronx, NY. “Repeated isometric training appears to improve vascular function, reduce peripheral vascular resistance, and favorably affect autonomic regulation of blood pressure. Over time, those adaptations can lower your resting blood pressure.”
Should you still do cardio exercises?
Yes, but activities like brisk walking count—you don’t need to run marathons. “It’s important to place the study results in the context of current exercise recommendations,” says Dr. Slipczuk Bustamante. “Adults should generally aim for at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, plus muscle-strengthening exercise at least 2 days per week.”
Essentially, isometric exercise should be seen as a component of your exercise routine, not the whole thing. “I would encourage a balanced program that combines aerobic exercise, strength training, and flexibility like stretching, rather than relying on one type of exercise alone,” says Dr. Slipczuk Bustamante.
What’s the best way to start doing isometric exercises?
First, get the green light from your doctor, especially if you’ve never exercised before, or you have underlying cardiovascular disease, uncontrolled hypertension, significant orthopedic limitations, or other medical conditions, says Dr. Slipczuk Bustamante. “If you’re already taking blood-pressure medication, don’t stop, reduce, or otherwise modify your medication based on exercise-related improvements without first discussing it with your physician,” he adds.
Then, ease in. “A reasonable approach is to start with two to three sessions per week using simple exercises, like wall sits or handgrip exercises,” says Dr. Slipczuk Bustamante. “Beginners should start with shorter, moderate-intensity holds, gradually increasing duration and effort, rather than with maximal contractions. Consistency is more important than doing a large amount at once—this study suggests that three sessions per week may provide the greatest blood-pressure benefit.”
The bottom line
Doing weekly IET may indeed benefit your blood pressure numbers. However, you should still aim for at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous activity on top of the muscle-strengthening moves. “More broadly: Some exercise is better than none,” Dr. Slipczuk Bustamante sums up. “Finding a type of activity you genuinely like is one of the best ways to make physical activity a long-term habit. Your goal should be to build a sustainable, active lifestyle over time.”