Uncommitted adoption of the top-tier blood pressure management strategy
In a groundbreaking study published in the British Journal of Sports Medicine, researchers have found that static strength exercises, such as wall sits and planks, are more effective at reducing high blood pressure than aerobic exercises like running or high-intensity interval training (HIIT) [1].
This systematic review, which is thought to be the first of its kind, analysed 270 randomised controlled trials involving 15,827 participants. The exercise was categorised into aerobic, dynamic resistance, combined training, HIIT, and isometric exercise training. The results showed that isometric (static) exercises yielded the greatest blood pressure reduction.
While the exact comparison to blood pressure medication in this analysis is not explicitly detailed, this study challenges the traditional model that aerobic exercise is the best non-pharmacological intervention for hypertension. It suggests that certain exercise types might rival or outperform some medication effects in lowering resting blood pressure.
The analyses were repeated in a group of exercise trials that included only participants with high blood pressure. The effectiveness of exercise increased with higher thresholds used to define high blood pressure (anything above 140 mm Hg).
The research also highlights the importance of vitamin K2, which supports arterial health, and can help promote healthy blood pressure. Additionally, substances such as green tea extract, Pterostilbene, and Grape Seed Extract have been found to support heart health by reducing oxidative stress, soothing inflammation, and promoting healthy blood flow.
However, it's essential to note that while exercise may be as effective as prescription drugs for controlling blood pressure without the dangerous side effects, a direct head-to-head comparison of exercise versus medication efficacy was not specified in the provided summary. A more detailed examination of the original article would be necessary for precise efficacy comparisons to pharmacological treatment.
For individuals with a family history of heart disease, maintaining a healthy blood pressure is crucial. Regular monitoring and adopting a lifestyle that includes regular exercise, a balanced diet, and stress management techniques can significantly reduce the risk of developing heart disease.
In a personal context, one individual who is a self-proclaimed "blood pressure fanatic" due to her family history of heart disease, regularly checks her blood pressure and encourages her husband to do the same. She also emphasises the importance of a balanced diet, rich in heart-healthy substances like green tea extract and grape seed extract.
In conclusion, the 2025 pooled analysis in the British Journal of Sports Medicine suggests that static strength (isometric) exercises demonstrate superior efficacy in lowering high blood pressure compared to aerobic exercise and may represent an important complementary or alternative strategy to medication for blood pressure management. However, more research is needed to compare the efficacy of exercise directly with that of medication.
- The research in the British Journal of Sports Medicine points to supplements such as green tea extract, Pterostilbene, and Grape Seed Extract potentially supporting heart health by reducing oxidative stress, soothing inflammation, and promoting healthy blood flow, in addition to a balanced diet and regular exercise.
- The study suggests that science is shedding light on the importance of vitamin K2, a substance that supports arterial health and may aid in promoting healthy blood pressure, as a part of overall heart health and wellness.
- In the realm of health-and-wellness, considering fitness-and-exercise routines that include isometric (static) exercises such as wall sits and planks, along with nutrition rich in heart-healthy substances, can be key strategies for heart health and may rival or outperform some medication effects in lowering resting blood pressure.
