This Is The Best Exercise For Lowering Blood Pressure, Study Finds

What is isometric exercise?

An isometric exercise involves contracting the body and holding it in that position without moving—think wall squats, planks, glute bridges, dead hangs, and some yoga poses.

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This may come as a surprise given that cardio is often considered the best exercise for heart health and blood pressure. And while aerobic movement has its own benefits, exercising at a high intensity can cause a dramatic increase in blood pressure, which may not be ideal for anyone who needs to keep their blood pressure low and stable. 

While all of the exercise methods reviewed did benefit resting heart rate in some way—a case for regular exercise in any form!—isometric exercise did come out on top. 

Now, you don't have to stop doing an exercise you enjoy just because of this study finding. Instead, consider adding in a few isometric exercises to the beginning or end of your workout, reserving one or two days a week to focus on isometric moves, or doing a strength-based yoga flow that utilizes holds every once in a while. 

Here are some other isometric movements from the mindbodygreen archive you can easily work into your routine:

The higher your blood pressure, the greater your risk for other health concerns like heart disease, heart attack, and stroke2. High blood pressure can damage essential organs like your heart, brain, and kidneys—so yes, it's an important part of overall health. 

Some chronic health conditions like Type 2 diabetes and obesity can cause blood pressure to rise, as can things like smoking, not exercising, and eating a diet rich in saturated or trans fats.

High blood pressure doesn't always lead to noticeable symptoms. To ensure you're in a healthy range, be sure to get regular blood pressure measurements from your health care provider or invest in an at-home testing device.

In the meantime, add some isometric exercises to your daily routine and keep your food intake focused on whole and natural foods with healthy fats. And remember: Any movement is better than no movement, for blood pressure and beyond. 

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