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Isometric exercises for older adults11/13/2022 ![]() ![]() This means IRT could easily be performed while participants are sitting down watching TV," said Dr Jones. "While the studies included in our review normally used a specialised handgrip device, it's possible we would see the same effects simply by asking participants to make a fist and squeeze it at a certain intensity for the prescribed amount of time. "IRT is a time-efficient means of reducing blood pressure, needing only 12 minutes a day, two to three days per week to produce the effects we found in our review." He said exercise is important for the management of high blood pressure, but the researchers acknowledged many Australians were physically inactive, with 'lack of time' commonly cited as a reason. We found that IRT was very safe and caused meaningful changes in blood pressure - almost as much as what you'd expect to see with blood pressure lowering medications," explained Dr Jones. We also wanted to know whether IRT was safe. "We were interested in how IRT reduced blood pressure in people with high blood pressure. However, lead authors of the study Mr Harrison Hansford and Dr Matthew Jones, both accredited exercise physiologists at the School of Health Sciences said their research showed IRT to be safe. This was mostly due to concerns over its safety because the static nature of IRT causes blood pressure to increase markedly during exercise, particularly when performed using large muscle groups or at high intensity, compared to traditional strength exercise such as lifting weights or aerobic exercise such as walking or cycling. This is different to more traditional strength training like a squat or a push up or where muscles shorten and lengthen during the movement.Ĭurrently, IRT is not recommended by several international guidelines for the management of high blood pressure. For example, pushing against a wall or holding a 'plank'. During IRT, the muscles produce force but do not change length. It is taken at one time-period, usually when you're sitting down. Office blood pressure refers to your pressure when taken during a GP visit, for example. While aerobic and dynamic resistance exercise appear effective at reducing blood pressure, a new study led by UNSW Medicine & Health researchers has revealed isometric resistance training (IRT) as an emerging mode of exercise demonstrating effectiveness in reducing office blood pressure. Given the impact of this global health challenge, there is a clear need for strategies to reduce the prevalence and severity of high blood pressure, and exercise is one such strategy. People over the age of 18 are advised to have a blood pressure check at least every two years. As high blood pressure puts you at high risk of having a heart attack or stroke (cardiovascular disease), it's important to keep track of your blood pressure. ![]()
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