A single weekly session of isometric exercise, which requires no equipment, could help maintain healthy blood pressure, according to a study published in the journal BMJ Open Sport & Exercise Medicine.
High blood pressure, also known as hypertension, is common, particularly in older adults, and can lead to serious problems such as heart attacks or strokes, as explained by the NHS. It is often called a "silent killer" because there are usually no symptoms.
Study examines isometric training frequency
Academics at Canterbury Christ Church University examined the impact of isometric exercise training (IET), which involves holding a pose for a few minutes at a time, such as a plank or a squat. While IET has been linked to reduced blood pressure, little was known about how much is needed to reap these benefits.
The researchers set out to examine four groups of adults with “normal” or “high normal” blood pressure. One group did no training, serving as the control, while the others performed three sessions of isometric training each week for the first four weeks. The training consisted of four bouts of isometric wall-squat exercise, separated by two minutes of seated rest.
Results show benefits at all frequencies
After the first four weeks, all participants who exercised saw a reduction in their blood pressure. Following the eight-week study period, the team found that those who continued to exercise three times a week saw the most benefit.
Those who continued with one or two isometric training sessions still maintained a reduction in their blood pressure. The authors wrote: "For individuals unable to commit to higher training frequencies, even minimal engagement (1×/week) can help maintain significant benefits… over a short four-week period."
They added: "However, for optimal blood pressure reductions and the maintenance of a broader range of physiological adaptations, a frequency of three times per week may be recommended."
Expert commentary and next steps
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: "Regular exercise is one of the best things you can do for your heart and general health. It can help to lower blood pressure, support a healthy weight and reduce your risk of developing heart and circulatory diseases."
She noted that the follow-up period was short, at just four weeks, so further research is needed to understand whether these benefits can be maintained over the longer term.
Professor Jim Wiles, Professor of Exercise Science at Canterbury Christ Church University, said the study provides new evidence that the frequency of isometric exercise training matters, showing that different amounts of training can influence both blood pressure and the cardiovascular changes that help explain these effects. Consult with a medical professional before starting any new exercise regimen to check it’s suitable for you.
