Health · Fitness & Nutrition · 11 hrs ago
Isometric Exercises May Support Long-Term Blood Pressure Control
Neuroscientist Janet Peets said she had a blood pressure reading of 230/110 and used an isometric hold as part of what helped bring it down.
Isometric exercises hold muscles in one position, and an analysis of 270 studies found wall sits ranked highly for lowering blood pressure, with handgrip holds also among the options.
Regular isometric training may help with blood pressure over time, but it will not quickly lower a dangerously high reading.
A reading of 230/110 requires urgent medical assessment, and people should not try wall sits, planks or handgrip exercises to treat it.
People with well-controlled high blood pressure should ask their cardiologist before starting, since these exercises can raise blood pressure during the hold.
Keep breathing, avoid straining and stop if symptoms such as chest discomfort, dizziness or severe headache occur; call an ambulance for serious warning signs such as chest pain, breathlessness, weakness, vision problems or difficulty speaking.
Isometric exercises may help support long-term blood pressure control, but they are not a way to quickly lower a dangerously high reading.
A 2023 analysis of 270 studies found isometric exercise performed best overall among exercise types for lowering blood pressure, according to neuroscientist Janet Peets.
Wall sits and handgrip holds were highlighted as potentially effective options.
A cardiologist said people with well-controlled hypertension should consult their doctor before trying these exercises, which can raise blood pressure during exercise.
A reading of 230/110 mmHg requires urgent medical assessment.
- Who
- Neuroscientist Janet Peets shared her experience. Cardiologist Dr Vimlesh Pandey gave advice on the exercises.
- What
- The story discusses how isometric exercises may support long-term blood pressure control and the precautions involved.
- When
- The article was published on 2026-10-30. The analysis it describes was conducted in 2023.
- Where
- Not stated
- Why
- Isometric training may improve how blood vessels regulate resistance to blood flow, potentially lowering resting blood pressure.
This story does not have two clearly opposing sides.
An analysis of 270 studies compared exercise types for lowering blood pressure.
Janet Peets shared a post about isometric exercises and her personal blood pressure reading.
The Indian Express published the article.
- Analysis
- 270 studies, published in 2023
- Personal reading
- 230/110 mmHg
- Reported systolic reduction
- Around 5–10 mmHg in some studies
- Examples
- Wall sits, planks and handgrip holds
- Medical advice
- A reading of 230/110 mmHg requires urgent medical assessment.
What people are saying
My blood pressure hit 230/110. This simple hold is one of the things that helped bring it down. 👇 And it’s NOT cardio.
This can reduce the pressure the heart has to pump against,
The key point is that isometrics may be of some help in the long term in terms of blood pressure control. They are not going to bring a dangerously high reading down in a flash,
Wall sits, and planks in particular can cause a very marked rise in BP during the exercise,