Experts reveal the most effective gym exercises for lowering blood pressure

25 July 2023 , 22:30

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Experts say isometric exercise training is the most effective (Image: Daily Record)

Press-ups, squats and planks are among the best exercises for lowering your blood pressure.

Static hold exercises, that engage muscles without movement, known as isometric exercise, were best.

Next were squats, press-ups and weights, as well as cardio work such as running. Also high intensity interval training or HIIT – short bouts of high intensity exercise –performed well.

Until now cardio exercise, such as walking, has been recommended by GPs.

Author Dr Jamie O’Driscoll, of Canterbury Christ Church University, said that recommendation is largely based on older data that excluded many newer forms of exercise.

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He said: “Overall isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure.”

Squats are an essential exercise (Getty Images/EyeEm)

Healthy resting blood pressure was defined as a reading below 130/85mmHg, pre-high as 130–139/85–89, and high as 140/90 or more.

Some 270 randomised controlled trials published over 33 years between 1990 and February 2023 were included in the final analysis, with a pooled data sample size of 15,827 participants.

Dr O’Driscoll added: “These findings provide a comprehensive data driven framework to support the development of new exercise recommendations.”

The review of trial data has been published in the British Journal of Sports Medicine.

Martin Bagot