Research is showing that certain isometric exercise, like planks and wall-sits, can lower your blood pressure.
Sometimes called static exercises, isometrics work by contracting a muscle or holding a position.
Exercise physiology lecturer, Jamie Edwards, reviewed the results of controlled trials involving more than 15,000 participants. The study found that the most effective way to control blood pressure is to engage in three sessions of isometric exercise each week. Each session should consist of four two-minute rounds of the exercises, with resting for one to four minutes in between each session.
Isometrics compresses and then releases blood vessels for increased blood flow when the isometric hold is released.
In addition to lowering blood pressure, isometrics were also shown to improve heart and vascular function and other benefits, such as improving joint health and rebalancing muscles.
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