Experts find one exercise lowers blood pressure as well as medicine
by Neil Shaw · ChronicleLiveIf you've been advised to ramp up your physical activity to manage your blood pressure, you might assume it's time to dust off your trainers or hit the gym. However, Jamie Edwards, a lecturer in exercise physiology at the University of East London, has shared insights from his latest research indicating that static exercises, such as planks and wall sits, could be the most effective method for lowering blood pressure.
These "isometric" exercises involve tensing a particular muscle or group of muscles without changing its length throughout the workout.
But the perks of this exercise style extend beyond just reducing blood pressure. Jamie's recent study delved into 270 randomised controlled trials with more than 15,000 participants and discovered that the optimal approach to decrease blood pressure was through an average of three isometric exercise sessions each week.
Each session should include four two-minute rounds of isometric exercises, interspersed with rest periods ranging from one to four minutes. The observed reduction in blood pressure from these sessions was on par with results typically achieved through standard blood pressure medications.
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Moreover, Jamie's research team has found that isometric exercise not only lowers blood pressure but also enhances the heart's function, structure, and mechanics, improves vascular health, and boosts the performance of the autonomic nervous system. These improvements are crucial for maintaining excellent cardiovascular health and reducing disease risk, reports Surrey Live.
While it's a complex field of science, the effectiveness of isometrics for our cardiovascular health may be due to the unique aspect of maintaining a static muscle contraction. This action compresses the blood vessels – and then upon release of the isometric hold, results in increased blood flow to the previously compressed vessels.
They also enhance joint health. Our ligaments are crucial in stabilising our joints when we move.
However, injuries can occur if we exert too much pressure on a ligament, such as an awkward single-leg landing when jumping. Anterior cruciate ligament (ACL) rupture is one example of a ligament injury that has a significant health impact.
But our muscles play a vital role in reducing the force placed on our ligaments by helping create stability around a joint. And research indicates that training certain muscle groups through isometric exercises can help to reduce pressure on specific ligaments.
For instance, one study discovered that training the hamstrings (the group of muscles that run along the back of your thigh from hip to knee) helped reduce pressure on the ACL. This could help prevent injuries to this ligament in the future.
They also assist in addressing muscle imbalances. It's common for the muscles on one side of your body to be stronger than the other.
Known as limb dominance, this partly occurs due to something called laterality, our preference to use one side of the body over the other.
It's not uncommon for your body to adapt to the demands of sports or other activities that require more from one side of the body, such as football, volleyball and basketball. While it's usually fine for one side of the body to be stronger than the other, this could increase the risk of injury and potentially impact an athlete's performance.
However, unilateral (one-sided) isometric exercises like split squats or side planks can help balance out strength differences between limbs by targeting one side of the body.
Isometric exercises are particularly effective at improving strength in specific fixed positions, as they can activate very particular muscles or muscle groups. They often mimic challenging positions, such as the sticking point at the bottom of a squat, maintaining a scrummage in rugby, or even removing the lid off a jam jar.
This means they can help build the strength needed to handle the load placed on the body during exercise, sport, and everyday life, potentially improving athletic performance or physical function in daily life.
Isometric exercises are also often used in physiotherapy and sports therapy rehabilitation programmes for people recovering from musculoskeletal injuries. This is because they can be performed with limited mobility and where pain may be a limiting factor.
Isometric exercises, which are performed in a static position, can be more tolerable than those requiring extensive movement. This makes them an ideal choice for individuals with limited mobility, who can adjust the exercise to a comfortable position, such as modifying the height of a wall squat due to restricted hip mobility.
Moreover, they're time-efficient. Most studies investigating the benefits of isometric exercises for heart health have only required participants to do a total of eight minutes of exercise per session.
This typically equates to around four sets of isometric exercises, each held for about two minutes, with rest periods of one to four minutes between sets.
Numerous studies also indicate that these exercises need only be performed three times a week for three weeks to see beneficial changes. This makes isometric exercises easy to fit into even the busiest schedules.
Getting started with isometric exercises is straightforward as they can be performed virtually anywhere since they only use your body weight to challenge your muscles. Good examples include wall squats and planks.
However, it's recommended you consult with a healthcare practitioner before starting your new exercise plan to ensure it's safe and effective.
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