What is the best strength training to lower blood pressure?

the Aerobic exercises It involves moving the larger muscles in your body in a repetitive, rhythmic pattern – such as brisk walking, running, cycling and swimming. For many years it was considered the best type of activity for lowering blood pressure. But more and more data shows that strength training can lower blood pressure, too. According to a new study, the most effective type of exercise is to contract your muscles without any movement, called isometric or static exercise (see “Muscle-strengthening activities: types, terms, and examples”).

The study was published in October 2023 in the scientific journal British Journal of Sports Medicine, pooled results over at least two weeks and provided evidence of the effect of exercise on blood pressure. As expected, most types of exercise contributed to lowering blood pressure. But the most effective training, especially in people with high blood pressure, was the one that included isometric exercises.

“This is an interesting finding and somewhat challenging because of the focus, historically, on exercise to lower blood pressure,” says Dr. Timothy ChurchillCardiologist in Cardiovascular performance program At Harvard University branch Massachusetts General Hospital. Aerobic exercise (which means “with oxygen”) increases the heart rate and increases blood circulation to carry oxygen throughout the body. The blood pressure benefits appear to result from improved cardiovascular health.

Add isometric exercises

The new findings add to data showing that strength training is also beneficial for cardiovascular health. But instead of prioritizing strength training over all other types of exercise, it's better to incorporate it into your overall routine, says Dr. Churchill.

Although isometric exercises—specifically, deep wall squats—seem to lower blood pressure the most, the study authors were somewhat cautious about overemphasizing this finding, given that relatively few (18 of 270) of the studies included isometric exercises and none compared them directly with isometric exercises. Other types of exercises.

Because you're not moving your joints, isometric exercises are easier and safer for people with joint injuries or diseases.

However, experts have speculated about a possible mechanism. During isometric exercise, muscles are temporarily activated which impedes blood flow. Subsequent ejaculation of blood likely stimulates the release of factors that contribute to vascular relaxation and ultimately contribute to lower blood pressure.

Isometric exercise has some additional benefits. Because you're not moving your joints, these exercises may be easier and safer for people with joint injuries or diseases. Many exercises do not require special equipment and can be performed anywhere.

Physical activity guidelines do not specify how much time you should spend on muscle-strengthening exercises. “But even just 10 to 15 minutes, twice a week, is a good start,” says Dr. Churchill. Try doing some deep squats with wall support or a modified plank.

Remember to breathe!

During any strength training exercise, be careful not to hold your breath. Some do this unconsciously, although others have the mistaken belief that holding their breath increases their effort and strength. But holding your breath during exertion can cause a dangerous rise in blood pressure, notes Dr. Churchill.

When doing dynamic strength training, exhale as you lift, squeeze or pull, and inhale as you relax. When performing isometric strength exercises, breathe deeply when you get into position. Then take shallow breaths while holding this position and breathe normally and full breaths during the rest and recovery phases.

Muscle strengthening activities: types, terms and examples

Anything that makes your muscles work harder than usual is considered muscle-strengthening activity — something all adults should do twice a week, according to federal physical activity guidelines.

Exercises of this type, often referred to as strength training, work by harnessing resistance—that is, an opposing force that muscles must activate to overcome. Also known as resistance or weight training. You can use many different things to create resistance, including your own body weight, free weights such as dumbbells, elastic bands, or specialized machines. Other options are exercise balls (medicine balls), kettlebells (ball-shaped weights) and weighted ropes.

Muscles can be strengthened by exerting force through the following three movements:

Concentric. Muscles move joints as they shorten. Think about what happens when you bend your arm to expose the biceps muscle on the arm. This is the same type of movement you might use to lift a barbell or a supermarket grocery bag off the checkout counter.

strange. Muscles move joints as they lengthen. As you slowly lower the barbell or shopping bag, your biceps lengthens, simultaneously generating force so that you can lower the object in a controlled manner, rather than just letting it fall.

isometric. The muscles do not shorten or lengthen much, and the joints do not move. If you push against a wall, for example, or try to lift something that is too heavy for you, your arm muscles will be activated. But since your muscles cannot generate enough force to lift an object or move a wall, they stay in place instead of shortening.

Muscle strengthening exercises that involve concentric and eccentric muscle movement are known as “dynamic” or “isotonic” strength training. Some examples are push-ups, biceps extensions, and deep sit-ups. Examples of “isometric” or “static” strength training include deep wall sits, planks, or overhead deadlifts.

Deep bench with wall support

To perform a deep step squat, stand up straight with your entire back against a wall. Walk your feet about 18 inches from the wall, with your feet shoulder-width apart. Engage your abdominal muscles, then inhale and exhale as you move your back down the wall until your thighs are as parallel to the floor as possible and your knees are over your ankles. Stay in this position for 20 to 60 seconds. Slowly slide into a standing position. Rest for 30 to 60 seconds and repeat twice.