The best type of exercise to lower your blood pressure - you'll be surprised

If you've been advised to exercise more to reduce your blood pressure, you might think it's time to dust off your running shoes or hit the gym. However, Jamie Edwards, a lecturer in exercise physiology at the University of East London, has published research indicating that static exercises like planks and wall sits could be the most effective.

His study suggests that "isometric" exercises, which involve contracting a muscle group and holding it steady, are particularly beneficial for lowering blood pressure. But that's not the only advantage; they also improve heart health.

Jamie's research, which reviewed 270 randomised controlled trials with over 15,000 participants, found that performing isometric exercises three times a week was optimal. Each session should include four two-minute bouts of these exercises, with rest periods of one to four minutes in between.

The observed reduction in blood pressure was on par with results from standard medication.

Moreover, Jamie's team discovered that isometric exercise enhances heart function, structure, and mechanics, as well as vascular health and autonomic nervous system performance—all crucial for cardiovascular health and reduced disease risk, reports Surrey Live.

Although it's a complex field of science, the effectiveness of isometrics for our cardiovascular health may be due to the unique nature of holding a static muscle contraction. This action compresses the blood vessels and, upon release of the isometric hold, leads to increased blood flow to the previously compressed vessels.

They also improve joint health. Our ligaments play a crucial role 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.

Our muscles play a vital role in reducing the force placed on our ligaments by helping create stability around a joint. Research indicates that training certain muscle groups through isometric exercises can help to reduce pressure on specific ligaments.

For instance, one study found 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 future injuries to this ligament.

They also help address 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.

The body can adapt to the demands of sports or other activities that require skills placing greater demand on one side of the body, such as football, volleyball and basketball. While it's usually not a problem if one side of the body is stronger than the other, it could increase the risk of injury and potentially affect an athlete's performance.

However, unilateral (one-sided) isometric exercises like the split squat or side plank may help balance strength differences between limbs by targeting one side of the body.

Isometric exercises are effective for improving strength in specific fixed positions because they can activate very specific 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 removing the lid off a jam jar.

This means they can help build the strength required to tolerate the load placed upon the body during exercise, sport and everyday life, potentially improving athletic performance or physical function in daily life.

Isometric exercises are 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.

As isometric exercises are performed in a static position, they can be more tolerable than exercises which require a lot of movement. Similarly, those with limited mobility can choose a comfortable position to perform the exercise, such as adjusting the height of a wall squat if they have limited hip mobility.

Most studies which have investigated the benefits of isometric exercises for heart health have only required participants to do a total of eight minutes of exercise per session. This would equate to around four sets of isometric exercises, with each exercise held for around two minutes.

You would then rest between one and four minutes between sets.

Numerous studies also show these exercises only need to be performed three times a week for three weeks in order to see beneficial changes. This makes isometric exercises easy to fit into even the busiest schedules.

Isometric exercise can be performed pretty well anywhere since they only use your body weight to challenge your muscles. If you aren't sure where to begin when it comes to isometric exercises, some good examples include wall squats (pretending like you're sitting in a chair but with your back pressed against a wall) and planks (resting on your forearms and tip-toes, with your stomach raised above the ground and held level).

It's also recommended you consult with a healthcare practitioner before starting your new exercise plan to ensure it's safe and effective.