New research finds that isometric exercises, where you hold a static muscle contraction, are the most effective for lowering blood pressure. These exercises, like planks and wall sits, performed just a few times per week can lower blood pressure comparable to medication.
Isometric exercises provide many other benefits:
Improve heart health by enhancing heart function and vascular system.
Strengthen muscles around joints to prevent injury. Help address muscle imbalances between limbs.
Build strength for sports performance and daily tasks.
Easily tolerated by those with injuries or mobility limitations. Adjustable to comfort.
Time efficient - just 8 minutes total exercise time per session.
Getting started is easy. Examples are wall squats and planks. Consult a healthcare provider before beginning a new exercise routine.
Isometric exercises are an efficient way to gain strength and cardiovascular benefits. Adding just a few sessions per week can lead to lower blood pressure and improved health.