All Exercise Lowers Blood Pressure, But Some Types Are More Effective: New Study Unveils Rankings
Uncover the most effective exercise for lowering blood pressure! This new study ranks different workout types, revealing surprising leaders like wall squats. Discover how exercise can help you manage hypertension naturally.
DR T S DIDWAL MD
6/13/20246 min read
This large-scale study published in the British Journal of Sports Medicine analyzed 270 studies with over 15,000 participants to determine the best exercise for lowering blood pressure. All exercise types except a specific interval training method helped, but isometric exercises like wall squats were most effective for systolic pressure, while running topped the list for diastolic pressure. This was especially true for people with already high blood pressure. Notably, isometric exercises lacked direct comparisons in the analysis, and more research is needed to confirm their long-term benefits and adherence compared to other options. Ultimately, while this study highlights the effectiveness of various exercises, consulting a doctor for personalized recommendations remains crucial for managing blood pressure.
Key Findings:
All exercise types reduced blood pressure: aerobic, dynamic resistance, combined (both), high-intensity interval training (HIIT), and isometric exercise all significantly lowered resting systolic and diastolic blood pressure.
Isometric exercise emerged as the winner: it had the largest reductions in both systolic (-8.24 mmHg) and diastolic (-4.00 mmHg) blood pressure compared to other types.
Network analysis confirmed the dominance of isometric training: Based on a ranking system, isometric exercise had the highest probability (98.3%) of being the most effective for lowering systolic blood pressure. Combined training came in second (75.7%), followed by dynamic resistance (46.1%), aerobic training (40.5%), and HIIT (39.4%).
Specific sub-modes excel: Within isometric exercise, wall squats were ranked most effective for lowering systolic pressure (90.4%), while running had the top spot for reducing diastolic pressure (91.3%).the
Implications:
This study suggests that isometric exercise, particularly wall squats, might be the most potent non-drug intervention for lowering blood pressure. The findings contribute valuable evidence for future recommendations on exercise-based prevention and treatment of hypertension.
Additional Points:
The study highlights the importance of considering different exercise sub-modes for maximizing blood pressure reduction.
While isometric exercise appears promising, its long-term effectiveness and sustainability compared to other modes require further investigation.
This study focused on blood pressure reduction, and the broader health benefits of various exercise types should still be considered when making individual recommendations
In the pursuit of optimal health, managing blood pressure remains paramount. Recent research has shed light on the effectiveness of various exercise modalities in reducing blood pressure, offering promising non-pharmacological interventions for hypertension. This article delves into a groundbreaking study that scrutinized 270 randomized controlled trials involving over 15,000 participants to identify the most effective exercise type for lowering blood pressure.
Universal Effectiveness of Exercise Types
The study unequivocally demonstrated that all exercise types, including aerobic, dynamic resistance, combined (both aerobic and resistance), high-intensity interval training (HIIT), and isometric exercise, significantly reduced both resting systolic and diastolic blood pressure levels.
Dominance of Isometric Exercise
Despite the efficacy of various exercise modalities, isometric exercise emerged as the frontrunner in blood pressure reduction. It exhibited the most substantial reductions in both systolic and diastolic blood pressure compared to other exercise types.
Network Analysis Reinforces Isometric Dominance
Utilizing a comprehensive ranking system, the study employed network analysis to confirm the supremacy of isometric exercise. With a staggering probability of 98.3%, isometric training was identified as the most effective modality for lowering systolic blood pressure. Combined training followed at 75.7%, with dynamic resistance, aerobic training, and HIIT trailing behind.
Optimal Sub-Modes Within Isometric Exercise
Further analysis within the realm of isometric exercise revealed specific sub-modes that excel in blood pressure reduction. Wall squats emerged as the most effective for lowering systolic pressure, boasting a remarkable efficacy rate of 90.4%. Conversely, running claimed the top spot for reducing diastolic pressure, with an impressive efficacy rate of 91.3%.
Methods
Data Sources:
Searched medical databases (PubMed, Cochrane Library, and Web of Science) from 1990 to 2023.
Included randomized controlled trials (RCTs) comparing exercise to non-exercise groups.
Excluded studies with confounding factors (dietary interventions, medication changes).
Study Selection:
Included studies on adults with no specific health restrictions.
Required pre- and post-intervention blood pressure data for both groups.
Excluded studies with concurrent interventions in the control group.
Categorized exercise protocols using a standardized tool (EXPERT).
Exercise Categories:
Aerobic exercise training (AET): walking, running, cycling, etc.
Dynamic resistance training (RT): weightlifting, resistance bands, etc.
Combined training (CT): combining AET and RT.
High-intensity interval training (HIIT): sprints, intervals with rest periods.
Isometric exercise training (IET): sustained muscle contractions without movement (wall squats, handgrips).
Analyses:
Compared each exercise type to control groups using traditional meta-analysis.
Performed network meta-analysis (NMA) to compare all exercise types directly.
Analyzed separately for different baseline blood pressure groups (normal, prehypertensive, and hypertensive).
Overall Findings:
All exercise types, except aerobic interval training (AIT), significantly reduced blood pressure.
Isometric exercise training (IET), especially wall squats (IWS), was the most effective for systolic pressure reduction.
Running was the most effective sub-mode for diastolic pressure reduction.
IET was particularly beneficial for people with high baseline blood pressure.
Combined training was also effective, but mainly for hypertensive individuals.
HIIT, while having some benefits, ranked lowest among primary modes for systolic pressure.
Comparison to Previous Studies:
This study included more recent data and novel exercise modes than previous analyses.
It confirms IET's effectiveness and supports its recommendation as a primary antihypertensive intervention.
It clarifies that HIIT effectiveness depends on the specific protocol (SIT vs. AIT).
It shows that combined training is effective, but mainly for hypertensive individuals.
Implications of the Study
Isometric Exercise as a Potent Intervention
The study's findings underscore the potential of isometric exercise, particularly wall squats, as a potent non-pharmacological intervention for lowering blood pressure. These insights provide invaluable evidence for shaping future recommendations regarding exercise-based prevention and treatment of hypertension.
Additional Insights
Consideration of Exercise Sub-Modes
The study emphasizes the importance of considering specific sub-modes within exercise categories to maximize blood pressure reduction. Tailoring exercise protocols to individual needs and preferences can optimize the efficacy of interventions.
Long-Term Sustainability of Isometric Exercise
While isometric exercise shows promise in blood pressure reduction, its long-term effectiveness and sustainability compared to other modalities warrant further investigation. Future research should delve into the feasibility and adherence of isometric training regimens to ensure their practicality in real-world settings.
Building on Existing Knowledge
Advancements Over Traditional Recommendations
This study builds upon traditional recommendations for aerobic exercise by highlighting the efficacy of newer modalities such as isometric training and HIIT. As the landscape of exercise science evolves, updating guidelines based on the latest evidence is essential for optimizing patient outcomes.
Closing the Gap with Network Analysis
The utilization of network analysis in this study bridges existing knowledge gaps by providing a comprehensive comparison of various exercise types. This approach informs evidence-based decision-making in clinical practice by elucidating the relative effectiveness of different modalities.
Conclusion
In conclusion, the study's extensive review and analysis of existing research have elucidated the most effective exercise type for lowering blood pressure. Isometric exercise, particularly wall squats, stands out as a promising intervention, offering significant reductions in both systolic and diastolic blood pressure levels. These findings pave the way for tailored exercise prescriptions and enhanced hypertension management strategies, ultimately improving patient outcomes and quality of life.
To Summarize
What was already known:
Exercise effectively lowers blood pressure, with traditional aerobic exercise being the main recommendation.
Existing guidelines might be outdated as newer types of exercise, like HIIT and isometric training, gain attention.
What this study adds:
examined 270 studies encompassing various exercise types: aerobic, dynamic resistance, combined, HIIT, and isometric.
All types significantly reduced blood pressure, but the isometric exercise was the most effective, lowering both systolic and diastolic pressure the most.
Ranked specific sub-modes: wall squats are best for systolic pressure reduction, and running is best for diastolic.
Provides data to update exercise guidelines for blood pressure management.
Reference Article
Edwards, J. J., Deenmamode, A. H. P., Griffiths, M., Arnold, O., Cooper, N. J., Wiles, J. D., & O’Driscoll, J. M. (2023, July 25). Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 57(20), 1317–1326. https://doi.org/10.1136/bjsports-2022-106503
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