Episode 104 - Get a Grip on Hypertension: How Squeezing & Squatting Can Deflate Those High BP Numbers!

Objective

The study aimed to investigate the impact of isometric exercises, specifically handgrip and wall squat exercises, on systolic blood pressure (SBP) in hypertensive individuals.

Methods

Participants were divided into three groups:

1. Handgrip exercise group.

2. Wall squat exercise group.

3. Control group (did not undertake any isometric training but received health and lifestyle recommendations).

Key Findings

- After 12 weeks of isometric training sessions, the handgrip group experienced an average reduction of 11.2 mmHg in SBP, while the wall squat group saw a decrease of 12.9 mmHg.

- The control group had a minor change with a reduction of 0.4 mmHg.

- The study suggests that hypertensive individuals can achieve significant reductions in SBP with three isometric training sessions per week, and these benefits can be maintained with just one session per week.

Conclusion

Isometric exercises, specifically handgrip and wall squat exercises, can be effective in reducing systolic blood pressure in hypertensive individuals.

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Cohen, D. D., Aroca-Martinez, G., Carreño-Robayo, J., Castañeda-Hernández, A., Herazo-Beltran, Y., Camacho, P. A., Otero, J., Martinez-Bello, D., Lopez-Lopez, J. P., & Lopez-Jaramillo, P. (2023). Reductions in systolic blood pressure achieved by hypertensives with three isometric training sessions per week are maintained with a single session per week. J Clin Hypertens, 25, 380–387. https://doi.org/10.1111/jch.14621