One or Two Isometric Workouts May Support Lower Blood Pressure

Researchers studied 100 adults whose average age was 37.4. Their systolic readings ranged from 120 to 140 mmHg, and none had hypertension. They did not routinely take part in organized exercise. Eligibility also required no illness or injury, no current or previous blood pressure medication, no smoking, and alcohol consumption capped at 14 units weekly.

After random assignment, four groups began a home program lasting four weeks, while another served as the control. Three times each week, participants completed four wall-squat holds, resting while seated for two minutes between efforts. During the next four weeks, separate groups continued at three, two or one session weekly; another discontinued the exercises. Researchers recorded blood pressure, heart rate and additional cardiac measures before training and at weeks four and eight.

After the opening phase, every exercise group had meaningful declines in systolic, diastolic and mean arterial pressure relative to the control. By week eight, one or two weekly workouts preserved significant improvements in systolic and mean arterial pressure, though not in diastolic pressure. Systolic pressure fell by 6.56 mmHg with one session per week and 6.95 mmHg with two. Three weekly sessions produced the largest change from baseline, a 13.73 mmHg decrease, while also preserving gains in heart rate variability and total peripheral resistance. Participants who stopped training returned to blood pressure levels that were not significantly different from the control group. Because the maintenance period lasted only four weeks, longer studies are needed.