Unlike what has long been considered, a new study claims that isometric exercises that require the body to be held in one position can be twice as effective as moderate-intensity aerobic activity. While the results showed that significant reductions in resting systolic and diastolic blood pressure occurred after all exercise types, it was specifically isometric exercises like planks and wall sits or wall squats that were most effective, reported the study published in the British Journal of Sports Medicine.

According to Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church University and senior author of the report, the reduction in blood pressure could be attributed to the static contraction of the muscles that squeeze the vessels that supply blood to the working muscles. “That reduces the flow of blood to the muscle during exercise and therefore oxygen supply to the muscle. When the muscles relax afterward, it causes a large flow of blood through the vessels, triggering greater improvements in blood flow regulation,” said Driscoll in a statement.

The report recommended performing 4×2 minutes of wall sits, with two-minutes’ rest in between, three times a week, alongside other forms of exercise.

Acknowledging that aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training, and isometric exercise training are all significantly effective in reducing resting systolic blood pressure and diastolic blood pressure. “Comparatively, isometric exercise training remains the most effective mode. The findings of this analysis should inform future guideline recommendations,” it noted.

Is it effective?

Both planking and sit-ups can be beneficial for overall health and fitness, but they may not directly impact blood pressure in the same way as walking or cycling, said Dr Santosh Pandey, naturopath and acupuncturist, Rejua Energy Centre, Mumbai. However, they contribute to better posture and core stability, which indirectly supports cardiovascular health, added Dr Pandey.


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