Health · Medical Research · 2 hrs ago
Regular isometric exercise linked to lower blood pressure
A study found that isometric exercises can lower blood pressure after four weeks of regular practice.
These exercises, such as wall squats and planks, involve holding a position while keeping muscles tense.
Participants first did three sessions a week, each with four wall squats and two-minute rests between repetitions.
In the following four weeks, those who kept up three weekly sessions had the biggest sustained drop in systolic blood pressure, averaging 13.73 mmHg.
People who exercised once or twice a week kept some of their improvement, while those who stopped lost the gains from the first month.
The findings suggest that consistency matters for maintaining the effect, and experts cautioned that isometric exercise should not be the only form of physical activity.
A study found that regular isometric exercise was linked to lower blood pressure after four weeks.
Participants who continued exercising three times a week had the largest sustained reduction in resting blood pressure.
Their systolic blood pressure fell by an average of 13.73 mmHg.
Those who reduced training to one or two sessions a week retained some benefit, while those who stopped lost the improvements.
Isometric exercises involve contracting muscles without moving the joints, as in a wall sit or plank.
- Who
- Participants in the study; their number is not stated.
- What
- The study found that isometric exercise was linked to lower blood pressure, especially when performed regularly.
- When
- Improvements were seen after four weeks. The article was published on November 14, 2026.
- Where
- Not stated.
- Why
- Regular isometric exercise may support cardiovascular function; the study found that continuing three sessions a week sustained the greatest benefit.
This story does not have two clearly opposing sides.
All participants completed three weekly sessions, each with four wall-sit repetitions and two minutes of rest between repetitions.
All groups showed improvements in blood pressure.
Participants continued three sessions a week, reduced training to one or two sessions a week, or stopped.
The group that continued three weekly sessions had the largest systolic blood pressure reduction, averaging 13.73 mmHg.
- Study publication
- BMJ Open Sport & Exercise Medicine
- Training schedule
- Three sessions per week in the first four weeks
- Wall-sit routine
- Four repetitions per session; two minutes of rest between repetitions
- Systolic blood pressure reduction
- 13.73 mmHg average among those who continued three sessions weekly
- Reduced-frequency groups
- Average systolic reductions of 6.56 to 6.95 mmHg
What people are saying
Participants who continued isometric exercises three times a week had the greatest sustained reduction in resting blood pressure