What is 'isometric' exercise, which can control high blood pressure if done just 3 days a week.

News Topical, Digital Desk : In today's fast-paced life, finding time for fitness has become a major challenge. Alarming figures from the World Health Organization (WHO) show that between 2010 and 2022, the number of physically inactive people worldwide has increased from 5 percent to 31 percent. But if you think that staying fit requires running for hours on a treadmill or doing intense exercise, there's some good news for you.

Recent reports and studies have made it clear that staying healthy doesn't require excessive effort. For those who don't have much time to workout, isometric exercises have emerged as a great and relaxing option. Just three days a week, a session of just 14 to 15 minutes, is enough to keep you fit.

What is isometric exercise and its benefits?

Isometric exercises are quite different from regular exercises. Instead of constantly moving your body, you hold it in a specific position. This seemingly simple exercise strengthens your body from within. Most importantly, this exercise has proven to be very effective in controlling high blood pressure .

What does science and recent research say?

Although scientists have been discussing the benefits of isometric exercise for decades , it wasn't widely used. Recently, a study involving approximately 16,000 people was conducted to evaluate its effectiveness. Each participant was assigned a variety of exercises for at least two weeks to lower their blood pressure. The main exercises performed on the participants included:

• Handgrip: Holding a ball or object in the hand and squeezing it tightly.
• Wall Squat: Rest your back against a wall and assume a chair-like position.
• Leg extension: An exercise that stretches the legs by straightening them.

What is the correct way to do this?

During the tests, a very simple and consistent plan was followed for this workout. The formula is quite simple:

You simply need to hold your chosen position (such as a handgrip or wall squat) for 2 minutes. You can perform a total of 4 sets. You can rest for 1 or 2 minutes between each set. People who followed this simple routine saw a noticeable decrease in their blood pressure.

So, stop being short on time. Without any heavy machinery, this simple 15-minute isometric routine can help you control your blood pressure and take steps towards a healthier life.

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