Strength exercises, such as squatting against a wall and holding the whole body on the forearms and feet, are the best for lowering blood pressure, research shows.
Current advice for lowering blood pressure by walking, running and cycling should be changed, according to British researchers.
Research, published in the British Journal of Sports Medicine, conducted on 16.000 people, showed that all exercises lower blood pressure.
However, squats and holding the body on the forearms and feet for two minutes (plank) are more effective than other exercises, scientists say.
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These types of exercises are designed to gain strength without using muscles and joints.
The plank, which resembles a push-up, with elbows directly under the shoulders and legs extended, strengthens the abdominal muscles.
The wall squat requires the feet to be 60 centimeters away from the wall and the body to be lowered until the thighs are parallel to the ground.
Isometric exercises, in which one position is maintained, affect the body differently than aerobic exercises, in which the body changes positions, says Jamie O'Driscoll, author of the research from Christ Church University in Canterbury.
"These exercises increase muscle tension when done for two minutes, then cause a sudden rush of blood when you relax," he says.
"Therefore, blood flow is greater, but proper breathing is also important."
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High blood pressure puts a strain on blood vessels, the heart and other organs, increasing the risk of heart attack and stroke.
Treatment often involves medication, but patients are advised to eat healthy, reduce alcohol intake, stop smoking and exercise regularly.
Blood pressure in the arteries is measured in millimeters of mercury (mmHg).
Below 130/85 mmHg is healthy, while more than 140/90 mmHg is high, the research points out.
The higher number equals the pressure of blood in the arteries when the heart beats, known as systolic blood pressure.
The bottom number is the pressure between beats and is known as diastolic blood pressure.
For the analysis, researchers from Christ Church University, Canterbury and the University of Leicester tracked data from 15.827 people who exercised for two weeks or more in 270 clinical trials published between 1990 and 2023.
How much the pressure was lowered:
- 4.49/2.53mmHg after aerobic exercise such as running or cycling
- 4.55/3.04mm Hg after resistance exercise or weight lifting
- 6.04/2.54mmHg after combined training (aerobics and weightlifting)
- 4.08/2.50mmHg after intensive time training (short, fast and intense exercises with breaks in between)
- 8.24/4mmHg after isometric exercises (planks and wall squats)
Lowering blood pressure with exercise isn't great, says Dr. O'Driscoll, but it could reduce the risk of stroke.
Current UK guidelines say adults should do at least 150 minutes of moderate-intensity exercise a week, or 75 minutes of vigorous-intensity training, plus muscle-strengthening exercises twice a week.
You should consider two minutes of wall squats, or four sets of planks with two minutes of rest in between, three times a week, suggests O'Driscoll.
Exercise is good for heart health and can reduce the risk of heart and circulatory disease by up to 35 percent, according to the charity British Heart Foundation (BHF).
"We know that those who enjoy exercise tend to exercise longer, which is key to keeping blood pressure low," says Joanne Whitmore, senior cardiology nurse at the BHF.
She also pointed to other lifestyle changes that could help, such as reducing salt intake, maintaining a healthy weight and taking any prescribed therapies.
Anyone concerned about blood pressure is advised to ask their GP to prescribe the types of exercise best suited to their condition.
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