Can isometric exercises help lower your blood pressure? The surprising benefits of holding still

When we think about exercise, we tend to picture movement - walking, running, cycling, swimming or perhaps a session in the gym. But what if some of the benefits of exercise could come from simply holding a position?

It might sound surprising, but isometric exercise - where muscles work without actually moving the joints - has been attracting some interesting attention. Recent research has even suggested that this type of exercise could help lower blood pressure.

It is an interesting development, particularly because these exercises are relatively simple, require very little equipment and can often be adapted to suit different abilities.

What did the research discover?

A recent clinical trial published in 'BMJ Open Sport & Exercise Medicine' investigated whether a straightforward exercise called a wall squat could help improve blood pressure.

The study involved 100 adults with normal to high-normal blood pressure, with participants completing four weeks of wall squat exercises, three times per week, before researchers looked at what happened when they reduced their exercise frequency or stopped altogether. You can read the research here: https://doi.org/10.1136/bmjsem-2025-003172

As you will read, the results were encouraging. After the initial four weeks, participants experienced reductions in both systolic and diastolic blood pressure. Interestingly too, those who continued exercising once or twice a week were able to maintain some of these improvements, although the best results were seen in those who continued three times a week. For participants who stopped exercising completely, some of the earlier benefits gradually disappeared.

To put that into perspective, the average reduction in systolic blood pressure was 9.45 mmHg – almost 10 points on a blood pressure reading. That is a meaningful improvement and helps demonstrate why researchers are taking a closer look at the potential benefits of isometric exercise.

So, what does this tell us? It suggests that isometric exercise could be a useful addition to a regular exercise routine, with potential benefits for cardiovascular health as well as muscle strength.

Of course, the study was relatively small and lasted just eight weeks. Participants did not have diagnosed hypertension or take blood pressure medication, so further research is needed to understand how these findings might apply to people with existing high blood pressure.

What exactly is isometric exercise?

Isometric exercises involve contracting your muscles while holding your body in a fixed position. Rather than repeatedly moving a joint, you are asking your muscles to maintain tension.

A wall squat is a good example, where you stand with your back against a wall, slide down into a comfortable sitting position, as though sitting on an invisible chair, and hold. Your thigh muscles work to maintain the position even though you are not moving.

Other familiar examples include holding a plank, maintaining a static lunge or squeezing a handgrip device.

One of the advantages is that these exercises can be relatively easy to incorporate into everyday life.

Why does maintaining strength matter?

From a physiotherapist's perspective, the research is interesting for another reason. It reinforces the importance of keeping our muscles working and maintaining strength throughout life - something that we are passionate about here at Natural Balance.

Remember too, that muscle strength plays a part in almost everything we do, from getting out of a chair and climbing stairs to carrying shopping, maintaining balance and enjoying the activities we love. As we get older, maintaining strength becomes increasingly important for preserving independence, mobility and confidence in our physical abilities.

Isometric exercises can form part of a wider strength programme, helping to develop muscle strength and endurance. However, they should sit alongside other forms of exercise, including walking, resistance training and activities that improve balance and mobility.

At Natural Balance, we always look at the bigger picture. Our aim is not simply to help people recover from an injury, but to help them improve their overall health, build physical resilience and maintain the capabilities that allow them to enjoy life.

Finding the right exercise for you

There is no single exercise that works for everyone. The best approach is one that takes account of your current fitness, physical capabilities and what you want to achieve.

If you have an existing injury, joint problems or a cardiovascular condition, it is sensible to seek professional advice before introducing new exercises. Wall squats, for example, need to be adapted to suit your knees and overall strength. It is also important to breathe normally rather than holding your breath during static exercises.

And if you have high blood pressure, always follow your GP's advice about exercise and medication. Isometric exercise should not be viewed as a replacement for either.

The important thing is to find ways to keep your body active and your muscles strong. It does not have to involve complicated routines or intensive workouts. Sometimes, a few carefully chosen exercises can be a very good place to start.

At Natural Balance, we firmly believe that age is not a barrier to improving your health and physical capabilities. Whether you want to build strength, improve your fitness, maintain mobility or simply feel more capable in everyday life, there is always something positive you can work towards.

How can Natural Balance help?

At Natural Balance Physiotherapy and Sports Injury, we look at the whole body, not just an individual injury or area of discomfort. We can help you understand what your body needs and develop an approach to exercise that supports your strength, mobility and long-term health.

With clinics in Wrexham and Chester, we are here to help you make positive changes to your physical health.

Book your initial assessment here: https://naturalbalance.connect.tm3app.com/

Research source: BMJ Open Sport & Exercise Medicine (2026). Isometric exercise training and blood pressure control: exploring the dose-response to training frequency in a randomised controlled trial. Read the research here.