Wall sits and planks - are they the only way to reduce Blood Pressure?
This week, the BMJ released a new study and it was widely reported in the media.
Headlines stated that that planks and wall sits are the best exercise for lowering blood pressure.
But there’s more context to it and I’ve explained and why the study actually shows that other movement and exercise is effective in reducing BP too.
The Study
The paper [1], a Systematic Review and Meta Analysis of randomised Control Trials [2], looked at the effects of all relevant exercise training modes on resting blood pressure to establish the best exercise prescription practices.
The analysis found that isometric exercises (98.3%) that involve engaging muscles without movement the most effective for reducing blood pressure and when researched further, showed planks and wall sits the best.
But it also showed that combined training (75.7%), dynamic resistance training (46.1%) (hello Pilates), aerobic exercise training (40.5%) and high-intensity interval training (39.4%) are also effective.
The headlines
They focussed on planks and wall sits as being the best for reducing blood pressure and when you look at the data, this is indeed right.
But what they don’t focus on is the reduction in blood pressure with other activity too such as weight/resistance training. aerobic exercise and combinations of all. Sure, planks and wall sits are optimal but let’s not forget that other exercise or movement will help and the study definitely supports this.
Why isometrics can help
Isometric exercises can build strength without moving muscles or joints; think holding a plank for two minutes.
Isometric exercises place a different stress on the body - They increase the tension in the muscles when held for two minutes, then cause a sudden rush of blood when you relax and increases the blood flow.
Conclusions
Various exercise training modes improve resting blood pressure but particularly isometric exercise.
So should we just focus on wall sits and planks? NO! Find the movement and exercise that you enjoy and will stick at consistently. If wall sits aren’t your thing and you’ll only do it for a week, you’re better off finding a love that will stay with you. The study supports various training modes as effective, not just isometrics, but they are the optimum,
References
[1] Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. July 2023 - Edwards et al
[2] A Systematic Review and Meta Analysis means that previous studies within a certain analytical criteria were analysed. These types of studies are the most up to date and use high quality data for comparison.
This study used randomised controlled trials published between 1990 and February 2023. All relevant work reporting reductions in systolic blood pressure (SBP) and/or diastolic blood pressure (DBP) following an exercise intervention of ≥2 weeks, with an eligible non-intervention control group, were included.