Blood pressure exercises ranked

What's the news: Isometric exercises are the best for reducing resting blood pressure.

Why should we believe it: This news is based on a systematic review published two weeks ago by scientists in the UK. They pooled the results of 270 controlled trials about exercise and blood pressure, involving 15,827 participants. Conclusions:

• All forms of exercise reduced resting blood pressure to some extent

• The low end was high intensity interval training, which reduced blood pressure by an average of 3.29 mm Hg

• Aerobic training, dynamic resistance training, and combined training were in the middle

• The high end was isometric training, which reduced resting blood pressure by an average of 6.12 mm Hg

Why this is a big deal: Even a modest reduction in blood pressure can have significant effects. For example, a 5 mm Hg drop in systolic blood pressure translates into a 10% lower chance of major cardiovascular events.

The effect of a 10 mm Hg drop is even greater: a 20% reduction in the risk of major cardiovascular events; 17% reduction in coronary heart disease; 27% reduction in risk of stroker; 28% reduction in risk of heart failure; and 13% reduction in death from all causes.

So what specifically can you do now: Get exercising, or keep exercising. The studies included in this review were limited to being at least 2 weeks in duration. It's likely that exercise sustained for longer periods has even greater benefits. And if blood pressure is a concern for you, then include isometric exercises, such as planks or wall squats.