Incorporating exercise into our routine is increasingly recommended by doctors. With the physical decline that occurs in the human body over the years, maintaining it in the best possible condition is essential for optimal mobility. Regarding physical exercise, isometric exercise consists of performing isometric muscle contractions. In addition to having a routine that promotes cardiovascular health, strength training is a good way to maintain physical balance.
High blood pressure increases the risk of heart disease, stroke, and kidney damage, and exercise can help lower blood pressure
Isometric exercises consist of a type of contraction where there is no movement; that is, where the muscle fibers maintain the same length throughout the entire duration of the exercise or specific movement. Movement is essential for maintaining balance in our bodies. High blood pressure increases the risk of heart disease, stroke, and kidney damage, and exercise can help lower blood pressure. And not necessarily by going for a run, since many people have conditions that prevent them from doing this type of high-impact sport, making isometric exercise a good alternative. These types of movements involve holding a static position, such as a plank or a wall squat.
This is one of the reasons why the most widespread use of isometric exercises is in the prevention and rehabilitation of tendon pathologies
In short, we could say that any strength exercise held in a specific static position is an isometric exercise. That is, as long as that position is manageable over time and is not dangerous or harmful to physical and postural health. Dr. Nish Manek, a general practitioner who has reviewed the most recent evidence, points out that these exercises have demonstrated the greatest impact on blood pressure in large-scale studies. In fact, this is one of the reasons why the most widespread use of isometric exercises is in the prevention and rehabilitation of tendon pathologies, since it is a type of contraction that promotes increased blood flow.
A 2023 analysis of more than 270 studies involving over 15,000 people found that isometric training produced greater reductions in blood pressure
So, on the one hand, isometric contractions are very suitable for recovering from any muscle injury. This type of exercise is recommended for the earliest stages, when, even if the discomfort or pain hasn’t disappeared, we can perform certain strength exercises since there is no movement. On the other hand, a 2023 analysis of more than 270 studies involving over 15,000 people found that isometric training produced greater reductions in systolic and diastolic blood pressure than other types of exercise. Therefore, according to recent evidence, isometric exercises are the most effective for lowering blood pressure.
Performing isometric contractions will allow us to improve our maximum isometric strength
In any case, the data doesn’t mean we have to hit the gym five times a week. Aiming for about 30 minutes of moderate activity most days (where your breathing quickens, but you can still hold a conversation) can have a significant impact. In terms of strength, performing isometric contractions will allow us to improve our maximum isometric strength, which is very useful for everyday movements like pushing and pulling. Consistency, not intensity, is key, according to experts.
In short, these exercises work by creating sustained muscle contractions that help improve vascular function and circulation. It’s also important to keep in mind that exercise works best when combined with other healthy practices such as reducing salt intake, eating a diet rich in vegetables and omega-3 fatty acids, managing stress, and maintaining a healthy weight. Lifestyle changes can transform our health, not only physically but also mentally.